O’Hare CrossFit – CrossFit
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Conditioning
A.: “Jon Nasty” (Time)
0:00 – 8:00
For Time:
3 Ring Muscle up
15 Kettlebell Cleans 70/55#
2 Ring Muscle ups
15 Kettlebell Snatch 55/35# per Hand (30 Total Reps)
1 Ring Muscle up
8:00 – 20:00
20 Meter HS Walk
150 Double Unders
15 Strict Handstand Pushups
75 Double Unders
9 Strict Handstand Pushups
20:00 –
2000m Row for Time
Gymnastics
B.: Metcon (No Measure)
Three Sets
15s Hollow Hold
15s Hollow Rock
15s Arch Hold
15s Arch Rock
Rest 45 seconds btw sets