04.15.14 | CrossFit and Strength & Power

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CrossFit:

Skill: Rope Climbs 10:00 technique

WOD: 12:00 AMRAP
1 Rope Climb
8 Single arm DB Snatch
2 Laps Bear Crawl
16 Atomic Sit ups

RX+: 70/50#
RX: 50/35#
Scaled: 35/20#

Strength & Power:
Clean and Jerk
3 sets x 3 @ 65%
Squat
3 sets x 5 @ 75%
Bench
3 sets x 5 @ 75%
Box jump 3 sets x 5
Prowler 5 sets x 1 sprint
Pull up
30 reps in fewest # of sets

Posted in Arlington Heights WOD.