05.21.16 | 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
1: 15 Wall Ball Shots
2: 1 Rope Climb (8 Rope HKR)
3: 15 Plank Step ups

Metcon:
For total reps:
3:00 Row cal
3:00 DB Snatch (45/25)
3:00 TTB
2:00 Row cal
2:00 DB Snatch
2:00 TTB
1:00 Row cal
1:00 DB Snatch
1:00 TTB

Strength & Conditioning
Snatch 2/60,70,75; 1/80,85; Heavy single
Clean & Jerk 2+1/60,70; 1+1/80,85, Heavy 1+1
Back Squat 3/75,80,80,80
GHD Hip/Back Ext. 3×10

EMOM 8:00
Odd: 12 Wall Ball Shots
Even: 8 Pull ups

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

Rowing Boot Camp
Join Coach Becca 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.