Sunday May 26th, 2019

O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets:

Kettlebell Windmill x 5/side

Supine Hamstring Ball Curl x 10-12 reps

Slow Mountain Climber x 10/side

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Front Squat x 6 reps

Strict Press x 6 reps

Front Rack Lunge x 6/leg

Push Press x 6 reps

Thruster x 6 reps

Conditioning

C.: Metcon (AMRAP – Rounds and Reps)

Teams of 2, break up as you see fit, complete as many rounds and reps as possible in 20 minutes:

50/35 Cal Assault Bike

50 Kettlebell Swings 70/55#

50/35 Cal Assault Bike

200m Med Ball Run 30/20# **Team Runs together, Each person Has a Ball**

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