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

0930 class-12
Cro
Skill/Strength:
EMOM X 10:00
Odd: :45s HSPU
Even: 12 renegade rows

Metcon:
“Nancy”
5 rounds:
400m run
15 OHS (95/65)

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (3×5 80%)
Bench Press (3×5 80%)
Pull Up (3 x AMAP)
Farmer Walk (3 laps)

Powerbuilding
Bench Press 10/70, 10/65, 12+/60
Push Press or DB Press 3×10 all sets 2-3 reps from failure
See Coach for assistance exercises

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.