10.17.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

img_1202
CrossFit
Skill:
EMOM X 10:00
Odd: 6-10 Dips
Even: 10 Renegade Rows
(Increase reps/weight from last week)

Metcon:
3 rounds for time
400m Run*
15 MB OHS (20/16)
15 Wall Ball Shots (20/16)
15 MB Sit ups (20/16)
*2 of the 3 Runs are with MB (20/16); your choice which 2

Strength & Conditioning
Clean & Jerk 3/65, 3/70, 3/75
Press 5/75, 5/80, 5/85
Bent over Reverse DB Fly 4×10-15
Body Row 5xAMAP (horizontal)
Tabata Flutter Kicks 8x
Box Jumps 4×15, 1:00 rest

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

Training Essentials
Week 2, Class 4

Save

Posted in Arlington Heights WOD.