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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Bottoms up Turkish Get up x 1/arm

Single Leg Hip Bridge x 4/leg

Single Arm Farmer Carry x 50/arm

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Hang Power Clean x 6 reps

Push Press x 6 reps

Hang Squat Clean x 6 reps

Dumbbell Front Squat x 6 reps

Conditioning

C.: Metcon (Distance)

Seven Sets:

1 minute Amrap

10 Hang Dumbbell Snatch 50/35# (5R + 5L)

Max Distance on Rower

Rest 2 minutes btw sets