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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 – Rounds and Reps)

Five Sets:

Complete as many rounds and reps as possible in 3 minutes of:

Burpees x 3 reps

Air Squats x 6 reps

Kettlebell Swings x 9 reps

Rest 60 seconds btw sets, pick up where you left off