Saturday April 20th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Front Foot Elevated Split Squat off 6″ Riser x 6/leg

Renegade Row x 6/arm

Hollow Hold x 20 -30 seconds

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

0:00 – 20:00

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

14/10 Cal row

7 Thruster 135/95#

7/5 Strict Pullups

20:00

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9/6 Cal row

9 Burpee Box jump overs 24/20″

9 Power Clean 135/95#

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