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


EMOM x 12:00
1: 25-50 Double Unders
2: 10 Eccentric Push ups
3: 10 GHD Sit ups (sub: 15 Atomic)

Tabata intervals for total reps
“Stone” to box (#50)
Single Arm (Russian) KBS (50/30)
Hang Power Cleans (95/65)
OH Plate Lunges (45/25)

2:00 rest between

Strength & Conditioning
Snatch 2/65,70,70; 1/75,75,80,80,80
Clean & Jerk 2+1/65,70,70; 1+1/75,75,80,80,80
Back Squat 4×2/75

For time:
20 Pull ups
30 Burpees
40 AbMat Sit ups

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.