08.16.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Metcons:
“2223 Intervals-EAD edition”
In 2-minute windows*:
4 Pull ups
10/7 cal Row
AMAP OHS (105/75)

Rest 1:00 between intervals.
*3 2-minute intervals then a 3-minute interval
Score = total # of OHS

Rest 5:00

“Fibonacci Final-EAD edition”
5-8-13
Clapping Push ups
Deadlifts (205/125)
Then, 89ft OH Plate (45/25) Lunges

Strength & Conditioning
Clean & Jerk
2 x (2+1) @ 80%
2+1 @ 85%

Clean Pulls
3 x 3 @ 105

Back Squat
5 x 5 @ 70%

Hip Bridges
3 x 8-12 (appropriate wt for athlete)

Conditioning:
Tabata x 6
A – Wall balls
B – Burpees
C – V-ups

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.