06.10.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
4 sets of:
1:30 to complete
1 Rope Climb(8 rope HKR) + AMAP HSPU
:30 Rest between sets

Metcon:
7 rounds for time
100m Run
12 Ball Over Shoulder
10 Wall Ball Shots (20/16)
2 Deadlifts (255/175)

Strength & Conditioning
Test Week
Establish 1RM for:
Snatch or Clean & Jerk
Deadlift
Max Reps Pull up (strict)

Fitness Boot Camp
Coach Jason’s choice

Posted in Arlington Heights WOD.