Sunday June 23rd, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Single Arm DB Press x 5 reps + 50ft Overhead Carry per arm

Scap Pullup @2020 x 5-10 reps

Hollow Hold x 20 – 30 seconds

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

DB Renegade Row x 6 reps

DB Burpees x 7 reps

DB Hang Squat Clean x 8 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minute

15 Cal AB

10 Pushups

Rest 3 minutes

Complete as many rounds and reps as possible in 7 minute

15 Cal Row

15 Air Squats

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