07.22.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 12:00
1: Pistols
2: Dips
3: Plank Step ups
(pick doable set between 6-12reps)

Metcon:
Run 200m
21 Pull ups
21 Push Press (95/65)
21 Ab Mat Sit ups
Run 400m
15 Pull ups
15 Push Press
15 Ab Mat Sit ups
Run 600m
9 Pull ups
9 Push Press
9 Ab Mat Sit ups

Strength & Conditioning
Deadlift 87.5% x 10 total reps
Press 85%5×2, 65%2×12
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

Fitness Boot Camp
Coach Web’s choice

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Posted in Arlington Heights WOD.