08.18.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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

CrossFit
Strength:
4×8 Evil Wheels
4×8/side Renegade Row

Metcon:
AMRAP 14:00*
12 DB Snatch (45/25)
18 Waiters Lunge Steps (45/25)
24 Ball Slams
*@ start, 2,4,6,8,10,12= 12 Box Overs (24/20)

Strength & Conditioning
Deadlifts
3 x 3 @ 85%

Snatch Pulls
3 x 3 @ 105%

Snatch Complex instruction-led by coach)
Focus: Take off drills

4 laps Frog Jumps

Tabata: Squat Jumps (weight vest when applicable)

400 m Farmers Carry

Conditioning:
6 x 100m Sprints (1:3 work:rest ratio)

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.