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

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CrossFit
Skill/Strength:
In 10:00 complete
2 rounds of:
2 laps Plate Tire Flip (45/35)
2 Rope Climbs (8 HKR)

Metcon:
For time
9 Ring Dips (sub: 1 Ring Dip = 3 Box Dips)
9 HSPU
15 Back Squats (95/75)
15 Burpees
6 Ring Dips
6 HSPU
18 Front Squats(75/55)
18 Burpees
3 Ring Dips
3 HSPU
21 OHS (45/35)
21 Burpees

Strength & Conditioning
Deadlift 80%x5, 90%x3, 98%x1, 65%x5
Press 80%x5, 90%x3, 98%x1, 65%x10
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 Web 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.