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 (AMRAP – Reps)
Three Sets:
3 minute Max Cals on AB or Row
2 minute Max Burpee Box Jump w/ Step Down
1 minute Max Renegade Row
Rest 3 minutes