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

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

CrossFit
Strength:
10:00 to complete:
4 x 6 DB Thrusters (build)
4 x 6-10 Body Rows (as horizontal as possible)

Metcon:
4 rounds for time:
100m KB Carry* (53/35)
250m Run
2 Rope Climbs
10 Burpee Box Overs (24/20)
25 Ab Mat Sit ups

*1st round: Suitcase Carry Left arm
2nd round: Suitcase Carry Right arm
3rd round: Overhead Carry Left arm
4th round: Overhead Carry Right arm

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 60%
3 x (2+1) @ 70%

Clean Pulls
3 x 3 @ 90%

Back Squat
5 x 3 @ 70%

Good Mornings
3 x 8 (appropriate wt for athlete)

30 dips in AFSAP
NO BANDS

Conditioning:
7 rds of Cindy for time

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.