O’Hare CrossFit – CrossFit
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Warm-up
A.: Metcon (No Measure)
Three Sets
Single Leg Romanian Deadlift w/ Trail Leg Against Wall x 6/ leg
Band FacePull x 12-15 reps
Side Plank Reach Through x 10-15/side
Metcon
B.: “Mustang Sally” (AMRAP – Rounds and Reps)
Teams of 3 Complete as many rounds and reps as possible in 20 minutes
8 Wall Ball 20/14#
8 Dumbbell Hang Power Clean 50/35# per hand
8 Dumbbell Front Squat 50/35# per hand
8 Pushups
8 Situps
***P1 performs Wall balls Tags P2
P2 performs Hang Power Clean Tags P3
P3 performs Front Squat Tags P1
P1 performs Pushups Tags P2
P2 performs Situps then
Team Performs 8 Synchro Burpees before moving onto next round.
Continue in this fashion for 20 minutes**