09.15.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Skill:
:10sec Bottom of Pistol Hold
5×3/leg
Single Leg Balance Chest Pass 5×6/leg

Metcon:
3 rounds of
100m Suitcase Carry (53/35)
25 MB Squat Cleans (20/14)
20 KBS (53/35)

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

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Posted in Arlington Heights WOD.