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

3×1 lap Weighted Prowler Push
3×2 laps Farmers Carry

AMRAP 18:00*
8 Switch Lunges
8 weighted Ab Mat Sit ups (20/14)
8 Stick Jumps (24/20)
8 Wall Ball Shots (20/14)
*400m Run @ start, 6:00, 12:00

Strength & Conditioning
2 Position Clean ( Floor, mid-hang) +Push Jerk+Split Jerk 4×1/75
Single arm DB Press 3×5 each
Back Squat 4×3/85
Snatch High Pull 4×3/90 (Sn)
15-12-9 reps of;
Wall Ball Shots
Rowing (cal.)

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


Posted in Arlington Heights WOD.