Saturday August 24th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Dumbbell Front Raise x 10 reps +

Dumbell Lateral Raise x 10 reps

Wall Facing Squat @10s down 10s up x 2 reps

Bird Dog x 5/side 2s pause in extension of each rep

Conditioning

B.: Metcon (AMRAP – Reps)

Three Rounds for Max Reps

60 seconds Wall Ball 20/14#

60 seconds DB Hang Clean & Jerk 50/35# per hand

60 seconds Floor Knee Tucks

60 seconds Hand Release Pushup

60 seconds Cals on AB

Rest 60 seconds

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