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

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CrossFit
Strength:
Tabata intervals(rotate through all 3 movements so that each are completed 4 times)
1: Hollow
2: Superman
3: Bottom of Squat

Metcon:
AMRAP 8:00
1 Rope Climb (6 Rope KTE)
20 Wall Ball Shots (20/14)
40 Double Unders (3:1)

rest 4:00

AMRAP 8:00
10 CTD Push ups
20 m OH Plate Lunges (45/25)
40 m Farmers Carry(53/35 KBs)

Strength & Conditioning
Snatch 2/60,70; 1/80, Heavy Single
Clean & Jerk 2+1/60,70; 1+1/80, Heavy 1+1
Back Squat 3/70,75,80,85,3RM
Press 8/60, 6/70, 4/80

Run 3x400m. (1:1 work/rest)

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Jim 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.