10.27.15 | CrossFit, Strength & Conditioning, Training Essentials, and Free Class Challenge..

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CrossFit
Strength:
Pause Back Squat
3-3-3-3-3

Metcon:
For time
5 Rope Climbs (25 Body Rows)
50 Front Rack Lunges (95/65)
3 Rope Climbs (15 Body Rows)
30 Front Rack Lunges
1 Rope Climb (5 Body Rows)
10 Front Rack Lunges

Strength & Conditioning
Overhead Squat 80% 3×3
Snatch Balance 80% 3×3
Snatch 80% 3×3
Press 85% 3×3
Deadlift 90% 5×1
Dip 3×5 Weighted
Med Ball Sit Up Throw 3×5

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1, Class #2

Free Class Challenge.
Invite your friends to join us at 6:30 p.m. tonight.

Posted in Arlington Heights WOD.