Sunday January 20th 2019

O’Hare CrossFit – CrossFit

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PERFORMANCE/FITNESS

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 (No Measure)

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

PERFORMANCE/FITNESS

C.: Metcon (AMRAP – Reps)

Three Rounds for Max Reps

60 seconds Assault Bike

60 seconds DB Manmakers

60 seconds Crawl (10 steps Square)

Rest 60 seconds btw rounds

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