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

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CrossFit
Strength:
3×2 laps Crossover Carry
3×20 Plank Step ups (slow and controlled)

Metcon:
“Artie”
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
5 Pull ups
10 Thrusters (95/65)

*compare to 12.7.16

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (4×5 75%)
Bench Press (4×5 75%)
Pull Up (3 x AMAP)
Farmer Walk (3 Laps)

Powerbuilding
Bench Press 12/65,12/60,15+/55
Push Press or DB Press 3×8, all sets 2-3 reps from failure
Assistance exercises posted in gym

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

Posted in Arlington Heights WOD.