O’Hare CrossFit – CrossFit

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Movement Prep

A.: Deadlift Prep (No Measure)

Two Sets X Band March Lateral x 10 steps per Direction Single Leg Romanian Deadlift w/ Barbell x 5/leg Half Kneeling Bottoms up Press x 6/arm Deadlift x 5 reps ***Controlled Reps**

Strength

B.: Metcon (Weight)

Five Sets: Deadlift @30X1 x 3 TnG Reps Rest 20 seconds Pushing Movement x 20 second Amrap Rest 90 seconds **Notes Pushing Movement – Choose 1 Rx – Kipping HSPU Open Standard Scaled – Hand Release Pushup

C.: “Oh Susanna” (Time)

For Time: 10 —> 1 Heavy Kettlebell Swing 70/55#. Ring Dips ***Scaling Swings can be Russian if Necessary Dip Options Ring w/ Foot Assisted Box Assisted Pushup***
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