Saturday July 27th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Dumbbell Front Rack Step up x 6-8/leg

Dumbbell Curl + Press + Tricep Extension x 10+10+10

Hi to Low Plank x 6-10 reps

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

Teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes

50 Air Squats

40 Kettlebell Swings 55/35#

30 Shoulder to Overhead (95/65 lbs)

20 Burpees

10 Strict Pull-Ups

Partner 1 starts with 50 air squats, Partner 2 then does 40 kettlebell swings, Partner 1 then does 30 shoulder to overhead, Partner 2 does 20 burpees, Partner 1 does 10 strict pull-ups, then Partner 2 does 50 air squats etc…

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