10.14.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
EMOM X 10:00
Odd: 3 Hang Squat Snatch
Even: :40 OH Plate Hold

Metcon:
AMRAP 15:00
2 Rope Climbs (16 Rope HKR or 8 Raise/Lowers)
10 “Stone” to Box (50#)
12 Goblet Lateral Lunges (53/35)

Strength & Conditioning
Deadlift 5/75, 5/80, 5/85
Bent over Row 4×15 ea. Arm
Knees-to-Elbows 4×10
Dips 4×10-15
Pull ups 4xAMAP
Tabata Dbl. Unders (4:1)

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.