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

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CrossFit
Skill/Strength:
Body Rows 3×8-10 as horizontal as possible
Back Extensions 3×8-10
Dips 3×8-10

Metcon:
For total reps
3:00 HSPU
3:00 Back Squats (95/65)
3:00 Power Snatch (95/65)
3:00 Row for calories

Rest 2:00 between movements
Compare to 10.3.15

Strength & Conditioning
Squat Snatch + Snatch Push Press + OHS 3/75, 3/80
Front Squat 3×4/85
Inverted Single KB Press 3×8 ea.
Body Rows 3×8 Horizontal as poss.
Russian Twists 3×20 10# MB
Tabata Flutter Kicks 6x

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.