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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

Conditioning

C.: Metcon (AMRAP – Reps)

AB or Row

60s Moderate

45s Easy

60s Moderate to Hard

30s Easy

60s Hard

15 seconds Easy

Rest 1 minute x 3 sets