10.21.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/Skill:
EMOM X 10:00
Odd: 10 Pistols
Even: :30 Bottom of Squat/Pistol Hold

Metcon:
AMRAP 14:00
7 Shoulder Press (95/65)
14 Sumo Deadlifts (95/65)
100m Shuttle Run (10x10m)

Strength & Conditioning
Bench Press 3/80, 3/85, 3+/90
GHD Sit ups 3×10
Farmer’s Carry 250 m.
Bent over BB Row 4×10
SB Bridge & Curl 4×10
DB Bent Arm Lateral Raise 4×10
Row 3×250 m. 1:00 RI

Fitness Boot Camp
Coach Jason’s choice

 

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Posted in Arlington Heights WOD.