Sunday January 13th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A. : Metcon (No Measure)

Three Sets:

DB Y Raise x 10/arm

Front + Lateral + Reverse Lunge x 5/leg **Unweighted**

Side Plank x 30s/side

PERFORMANCE/FITNESS

B. : Metcon (Weight)

Every 3 minutes x 3 sets

Kettlebell Romanian Deadlift x 8 reps

Kettlebell Clean x 8 reps

Kettlebell Rotational Press x 8/Side

Kettlebell Front Squat x 8 reps

Conditioning

C. : Metcon (No Measure)

Every minute on the minute x 24 minutes

Minute 1 – 20/15 Cal Row

Minute 2 – 30 seconds Heavy Farmers Carry

Minute 3 – 15 Burpees

Minute 4 – Rest

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