Tuesday March 12th, 2019

O’Hare CrossFit – CrossFit


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Movement Prep

A.: Squat Prep (No Measure)

Two Sets

Goblet Hold Lateral Lunge w/ 2s pause at bottom x 4/side

Ring Row Hold x 15 seconds

Wall Facing Goblet Squat @22X1 x 5 reps

Legs Only Deadbug x 5/side


B.: Metcon (Weight)

Three Sets:

Back Squat @22X1 x 1 reps

Rest 10 seconds

Back Squat @3030 x 4 reps

Rest 20 seconds

Single Arm Dumbbell Row @3030 x 10/arm

Rest 90 seconds btw sets


C.: “Ross & Rachelle” (AMRAP – Reps)

Five Sets for Max Reps

30 seconds Row for Cals

30 seconds Rest

60 seconds Kettlebell Swing 55/35#

Rest 2 minutes btw sets


D.: Metcon (No Measure)

Partner Hamstring Curl – Accumulate 12 reps

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

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