01.29.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

OH 1

CrossFit
Skill:
Dips 3×8 (rings/box/bar)
Pull-ups 3×8 (weighted if you can)
GHD back ext 3×8

Metcon:
Row 400m
15 Deadlifts (185/135)
9 TTB
Row 300m
12 Deadlifts
6 TTB
Row 200m
9 Deadlifts
3 TTB

Strength & Conditioning
Snatch 3/50, 3/60, 3/70, 3/80
Snatch High Pull 4×3/90
Front Squat 3/60, 3/70, 3/80, 2/85, 3/75
Bench Press 8-8-8

EMOM 7:00
2 laps Shuttle Run
5 Pull ups

Fitness Boot Camp
Come see what our coaches have in store.

 

Posted in Arlington Heights WOD.