04.01.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, and Free Class Challenge

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CrossFit
Skill:
EMOM x 10:00
Odd: 1 Rope Climb OR 5-7 Strict Pull ups OR 12-15 Kipping Pull ups
Even: 10 Eccentric Push ups OR 5-7 HSPU

Metcon:
AMRAP 14:00
50 Ab Mat Sit ups
40 Front Rack Lunge Steps (45/35)
30 Shoulder to Overhead (45/35)
20 Box Overs (24/20)
10 Burpees

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (5×5 70%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

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!

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

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Posted in Arlington Heights WOD.