O’Hare CrossFit – CrossFit
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