Tuesday January 22nd, 2019

O’Hare CrossFit – CrossFit

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Conditioning

A. : “Iron Man” (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes

3 Strict Pullup

6 Burpees

12 Dumbbell Front Rack Lunge 50/35# per hand

Rest 3 minutes

Complete as many rounds and reps as possible in 6 minutes

15/12 Cal Row

12 Dumbbell Snatch 50/35# per hand alternating arms

9 Box Jump 24/20″ w/ Step-down

Rest 3 minutes

Complete as many rounds and reps as possible in 6 minutes

3 Strict Handstand Pushups

6 Renegade Row 50/35# per hand

24 Double Unders

Rest 3 minutes

Complete as many rounds and reps as possible in 6 minutes

12/9 Cal Assault Bike

9 Air Squat

6 Devil Press 50/35# per hand

FBB

B. : Metcon (No Measure)

Two Sets:

Side Plank R Side x 30 seconds

Plank on Elbows x 30 seconds

Side Plank L Side x 30 seconds

Rest 60 seconds btw sets

Decompression

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