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

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CrossFit
Skill:
EMOM x 12:00
(Keep rep count between 6-12)
1: TTB
2: Slam Ball Over Shoulder
3: Stick Jumps (per side)

Metcon:
AMRAP 5:00
3-6-9-12…
HSPU
Ball Slams

-rest 2:00-

AMRAP 5:00
3-6-9-12…
1 arm DB Step up (45#/25#, 20/16)
Switch Lunges

-rest 2:00-

AMRAP 5:00
3-6-9-12…
Single Leg Rope Jump (L+R=1)
Burpees

Strength & Conditioning
Snatch 2/60, 70, 80, Heavy Single
Clean & Jerk 2+1/60, 70, 80, Heavy Single
Back Squat 5×3/80
RDL 5×3 Moderate

6 rounds for reps:
:30 Shoulder-to-Overhead 95/65#
:30 Rest

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.