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**
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