O’Hare CrossFit – CrossFit
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