Thursday March 14th, 2019

O’Hare CrossFit – CrossFit

 

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Conditioning

A.: “Phoebe” – Part 1 (Time)

0:00 – 10:00

For Time:

15.12.9

Strict Pullup

Hand Release Pushup

**Scale Up Option Strict CTB + Ring Pushup**

“Phoebe” – Part 2 (AMRAP – Rounds and Reps)

10:00 – 20:00

Complete as many Rounds and reps as possible in 7 minutes

15/12 Cal Assault Bike

9 Double Dumbbell Ground to Overhead 50/35# per hand

“Phoebe” – Part 3 (Time)

20:00 – 30:00

For Time:

9.12.15

Strict Toes to Bar

27.36.45

Double Unders

“Phoebe” – Part 4 (AMRAP – Reps)

30:00 –

Two Sets:

45 second Max Effort Row

Rest 4 minutes

FBB

B.: Metcon (No Measure)

Two Sets

Dumbbell Curl x 10

Tricep Pressdown x 12

Side Plank x 30s/side

Here’s Angelo with some tips on how to dominate the workout:

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