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O’Hare CrossFit – CrossFit

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Movement Prep

A: Hang Clean Prep (No Measure)

BN Front Rack Mobility

Front Squat w/ Pause x 3 reps

Hip Clean x 3 reps

Clean from Above Knee x 3 reps

Clean from Below knee x 3 reps

Strength

B: 3 Position Clean (Hip + Above Knee + Below Knee) (1+1+1)

0 – 10 – Build to up to Comfy Single in Complex

10 – 15 – Comfy Single x 1 x EMOM x 5

**In Btw First 3 Sets of Clean perform Side Plank x 20-30s/side**

Conditioning

C: Metcon (No Measure)

Teams of Two, WRITE your own 10 – 12 minute Coach Approved Workout and Have Fun 🙂
***Workout Notes***

1. Check w/ Coach Prior to starting for Time of Workout

Decompression

D: 90 90 Hip Stretch (No Measure)

1-2 minutes per leg