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)

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


C.: “Rocio, Rocio, Rocio” (AMRAP – Reps)

Every 4 minutes x 6 sets (24 minutes) 9 Power Clean 135/95# 6 Burpees over Barbell 3 Rope Climbs **Scale up Option** Power Clean 165/110# Legless Rope Climb


D.: Metcon (No Measure)

Dumbbell Floor Skull Crusher x 50 reps