08.05.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, and Boot Camp


CrossFit
w/ a Partner. One works, one Rows 250m, then switch. Pick up where partner left off.

AMRAP 10:00
8 Shoulder-to-OH (95/65)
16 KBS (53/35)

Rest 2:00

AMRAP 10:00
8 Power Cleans (125/85)
16 Plank Step ups (45/25)

Rest 2:00

AMRAP 10:00
8 Deadlifts (155/105)
16 Goblet Squats (53/35)

Strength & Conditioning
Deadlift
6 x 3 @ 75%

Snatch Pulls
3 x 3 @ 95%

Snatch Complex instruction-led by coach)
Focus: Transition drills

BirdDog
100

Tabata: hollow holds

4 laps tire flips

Conditioning:
2RFT
40 lunges
30 sit ups
20 box jumps
10 push ups

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!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.