O’Hare CrossFit – CrossFit

View Public Whiteboard

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