09.10.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Strength/skill:
2 laps Frog Hop Burpees
2 laps Waiters Lunges
2 laps TB Side Step
(12:00 CAP)

Metcon:
AMRAP 7:00
100m Run
9 Ball Slams
1 Squat Clean Thruster (135/95)

Rest 3:00

AMRAP 7:00
10 Ab Mat Sit ups
7 Pull ups
3 Squat Clean Thrusters (95/65)

Strength & Conditioning
Rack Jerk 3×1/85
2 Position Clean ( Floor, mid-hang) +Push Jerk+Split Jerk 4×1/60
Snatch Pull 3×5/80
Press 3×5/75
Tabata Chin ups 4X
EMOM 6:00
5 Box Jumps
7 G-to-Shoulder 50# Ball

CrossFit Women
Coach’s Choice. Come prepared for anything!

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!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

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.