O’Hare CrossFit – CrossFit
Movement Prep
A.: Squat Prep (No Measure)
Two Sets
Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side
Ring Row Hold x 15 seconds
Wall Facing Goblet Squat @22X1 x 5 reps
Legs Only Deadbug x 5/side
Strength
B.: Metcon (Weight)
Three Sets:
Back Squat @30X1 x 3 reps
Rest 15s
Strict Supinated Grip Pullup @3030 x Max Reps
Rest 90 seconds
Conditioning
C.: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes
20/15 Cal Row or 18/12 Cal AB
20 Front Squat 95/65#
Rest 3 minutes
Complete as many rounds and reps as possible in 3 minutes
Burpees