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

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CrossFit
Strength:
3 laps Banded Side Steps
3×10/leg Single Leg RDL

Metcon:
“Nasty girls”
3 rounds for time:
50 Air Squats
7 Muscle ups*
10 Hang Power Cleans (135/95)

* sub: 2 Pull ups +2 Dips= 1 Muscle up
**Compare to 4.6.16

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (5×5 70%)
Bench Press (5×5 70%)
Pull Up (3 x AMAP)
Farmer Walk (3 Laps)

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

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

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Posted in Arlington Heights WOD.