03.30.16 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women, and Training Essentials.

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CrossFit
Skill | EMOM x 10:00
Odd: 10 Pistols
Even: :40 Plank Hold

MetCon | “Christine” | 3 Rounds for Time
Row 500m
12 Deadlifts (BW)
21 Box Jumps / Step Ups (24/20)

Strength & Conditioning
Front Squat 80% 5×2
Snatch 3-3-1-1-1
DB Press 8-8-8-8
Standing Sled Pull 3x10m
6# MB Rotating Throw 3×10
Box Jumps 3×10

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m. and 6:30 p.m.

CrossFit Women
Strength | MB Throw Combo
3 Rounds w/ 1 minute Rest Interval
10 Rotation (R / L)
10 Soccer Throw
10 Chest Pass
+
3 x ALAP Negative Descents w/ 1:1 Work:Rest Interval

MetCon | Four Rounds for Time
Row 100m
10 Wall Ball Shots (14#)
10 Front Rack Lunge Steps
10 AbMat Sit Ups

Training Essentials
Week #1, Class #2

Posted in Arlington Heights WOD.