O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets:
DB/KB Walking Lunge x 20 steps
Chin over Bar or Flexed Arm Supinated Hang Hold x 10-25s **Spotter if Necessary**
Side Plank x 30s/side
Conditioning
B.: Metcon (Time)
In Teams of 3, Break up as you see fit, Complete the following
For Time:
100 Deadlifts 135/95#
80 Hang Power Cleans 135/95#
60 Front Squats 135/95#
40 Jerks 135/95#
20 Thrusters 135/95#
**One athlete works at a time.
Every minute on the minute, stop where you are and all three athletes complete 5 burpees**