O’Hare CrossFit – CrossFit

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Movement Prep

A.: Squat Prep (No Measure)

Two Sets Theraband External Rotation x 10/side Hollow Hold x 20 seconds Scap Pullup w/ pause at top & bottom x 5 reps Behind Neck Front Squat @30X1 x 5 reps


B.: Metcon (Weight)

Four Sets: Front Squat @30X1 x 4 reps Rest 20s Pulling Movement x 20 second Amrap Rest 90 seconds btw sets ***Notes 1. Front Squat – Heaviest 3 Possible Across ALL Sets 2. Pulling Movement – Choose 1 Rx: 1. Bar Muscle up 2. Kipping Chest to Bar Pullup 3. Kipping Pullup Scaled: 1. Jumping Chest to Bar Pullup


C.: “Proficiency” (Time)

For Time: 15.12.9 Hang Squat Clean 135/95# Burpee Chest to Bar Pullup Scale Up Version For Time: 12.9.6 Hang Squat Clean 165/110# Burpee Bar Muscle up


D.: Metcon (No Measure)

Finisher Dumbbell Floor Skull Crusher x 50 reps Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: