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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Air Squat @10s Lower 10s Up x 2 reps

Side Plank Reach Through x 10-12/side

Freestyle Crawl x 25ft – Slow & Controlled Here

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

SA KB Deadlift x 8 reps

SA KB Clean x 8 reps

SA KB Front Squat x 8 reps

Perform all w/ L arm Followed by R arm

Metcon

C.: Metcon (Weight)

Every minute on the minute x 20 minutes

Minute 1 – 4/3 Wall Walk

Minute 2 – 20/15 Cal Row

Minute 3 – Double KB Front Rack Wall Sit x 30 seconds

Minute 4- 15/12 Cal Assault Bike

x 4 Rounds