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

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CrossFit
Skill:
EMOM x 10:00
Odd: 1 Rope Climb
Even: Max Hollow Hang from bar

Metcon:
“Danny”
AMRAP 20:00
30 Box Jumps/Steps (24/20)
20 Push Press (115/75)
30 Pull ups

Strength & Conditioning
Snatch 1-1-1-1-1
Front Squat 4×3/90
Bench Press 4×3/90
DB Row 4×5 each – heavy
GHD Sit ups 3×10

EMOM 6:00
7 Box Jumps 20/16
7 Pull ups

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.