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

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CrossFit
Strength:
EMOM X 10:00
Odd: 10 Single Leg RDLs
Even: 7 Box Jumps (higher than normal)

Metcon:
“Rene”
7 rounds for time:
Run 400m
21 Walking Lunges
15 Pull ups
9 Burpees
(35:00 CAP)

Strength & Conditioning
Hang Squat Clean 4/80, 3/85, 3/85
Bandbell Press 5×5
Deadlift 3×4/85
MB Chest Pass 3×12
Pull ups 3×10
EMOM 5:00
1 lap Frog hop Burpees

Boot Camp
Join us for Hump Day Hysteria 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 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.