01.13.15 | CrossFit, Strength & Conditioning, Boot Camp, and Free Class Challenge

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CrossFit
Strength:
EMOM x 8:00
3 strict press (from ground, increase wt as able)

Metcon:
For time
30 front squats (45/35)
30 KBS (53/35)
10 bar facing Burpees
Rest 2:00
20 front squats (75/55)
40 KBS
10 bar facing Burpees
Rest 2:00
10 front squats (105/85)
50 KBS
10 bar facing Burpees

Strength & Conditioning
Hang Power Clean 3/50, 3/60, 3/65, 3/70, 3/70
Snatch High Pull 3/70, 3×3/80
Push Jerk 3/60, 3/65, 3/70, 3/70
Bench Press 4-4-4-4
Hip/Back Extension 3×8

EMOM 7:00
5 Burpees
5 Ball Slams

Fitness Boot Camp
Join Coach Becky for today’s Boot Camp.

Free Class Challenge
Encourage the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP now.

Posted in Arlington Heights WOD.