01.30.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge


5 sets AMAP Dips
5 sets AMAP HSPU/ Progression

Tabata intervals for total reps:
Row (cal)
DB Snatch (45/25)
Box Overs* (30/24)

2:00 rest between movements

*forward or lateral, hip ext not required

Strength & Conditioning
Snatch Progression 85% 4x
Clean 85% 5×3
Jerk 85% 5×3
Overhead Squat 85% 5×3
Bench Press 80% 4×3
Pull Up 3x Strict

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your 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

Posted in Arlington Heights WOD.