Sunday December 8th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A: Metcon (No Measure)

Three Sets:

Lateral Raise x 10 reps + Max Effort Hold

Terminal Knee Extension x 15-20 reps

Double Kettlebell Front Rack Carry x 100ft

Strength

B: Metcon (Weight)

Every 3 minutes x 3 sets

DB Hang Power Clean x 6 reps

DB Push Press x 6 reps

DB Hang Squat Clean x 6 reps

DB Front Squat x 6 reps

Conditioning

C: Metcon (Time)

3 Sets

0:00 – 4:00

45/35 Cal AB **3 minutes or less of work***

4:00 – 8:00

750/600m Row **3 minutes or less of work***

8:00 – 10:00

Rest

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