08.05.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
3 laps KB Front Rack Lunge
3 laps Banded Side Step

Metcon:
3 rounds for reps
1:00 Ball Slams
1:00 Ab Mat Sit ups
1:00 Box Jumps/Steps (24/20)
1:00 KBS (53/35)
1:00 Burpees
1:00 Rest

Compare to 4.15.16

Strength & Conditioning
Deadlift 65% 3 x 5
Press 65% 3 x 5
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.