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


CrossFit
Skill:
EMOM x 10:00
Odd: :40s dynamic movement
Even: :40s static movement
Examples: push up/plank, hang from bar/pull up, air squat/bottom hold, HSPU/handstand hold, atomic sit ups/hollow hold, GHD extensions/extension hold, dips/top of dip hold, etc. Pick a different combo each set.

Metcon:
Rowing “Rankel”
AMRAP 20:00
6 Deadlifts (225/185)
7 Burpee Pull ups
10 KBS (Rx 53/35, Rx+ 70/53)
200m Row

Strength & Conditioning
Work up to a 5RM on:
Back Squat
Bench Press

GHD Sit ups 3×10
Pull ups 4xAMAP

Row 1000 m. w/excellent form

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m.

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Posted in Arlington Heights WOD.