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

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CrossFit
Strength:
5 laps Prowler (weighted)
4 laps TB Side Step
3 laps Frog Hop Burpees

Metcon:
AMRAP 7:00
100m Shuttle Run(10x10m)
7 HSPU
3 Squat Snatch (105/75)

Rest 3:00

AMRAP 7:00
100m Shuttle Run
7 Pull ups
3 Squat Clean Thrusters (105/75)

Strength & Conditioning
Deadlift 70%x4,4 75%x3, 80%x2, 85%x2
Press 70%x4,4 75%x3, 80%x2, 85%x2
Power Shrug 6, 6, 6, 12
KB Swing 6, 6, 6, 12
Ring Row 4 x AMAP
Leg Elevated Push up 4 x AMAP
DB Bench Press 6, 6, 6, 12
Pull up 4 x AMAP

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

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Posted in Arlington Heights WOD.