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

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CrossFit
Skill/strength:
EMOM x 12:00
1st: 10 Front Rack Lunge Steps
2nd: 7-10 TTB
3rd: 1 Rope Climb/6 Raise/Lowers

Metcon:
2 rounds for reps:
1:00 KB/DB Sumo DL (70/50)
1:00 Hang Power Snatch (75/55)
1:00 Double Unders
1:00 OHS (75/55)

Rest 4:00

2 rounds for reps:
1:00 Row (cal)
1:00 Sandbag G-OH
1:00 Box Overs (24/20)
1:00 V ups

Strength & Conditioning
Deadlift 5-3-3-1-1-1
Clean 3-3-1-1-1
Bench Press 1:00 AMRAP (record)
Pull Up 3x AMAP Strict
Tabata Atomic Sit ups

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.