Saturday May 18th, 2019

O’Hare CrossFit – CrossFit

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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 (AMRAP – Rounds and Reps)

Teams of 2, break up as you see fit

Complete as many rounds and reps as possible in 20 minutes:

5 Rope Climbs

50 Cal Row

100 Double unders

***Scaling Options

Rope Climbs – 10 Strict Pullups

Double Unders –

100 DU = 2 minutes

100 DU = 250 Singles**

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