10.28.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
EMOM X 10:00
Odd: 2 laps Farmers Carry
Even: :40 Plank Hold

Metcon:
7 rounds for time:
7 Power Cleans (95/65)
21 Double Unders (4:1)
1 Rope Climb (8 HKR)

Strength & Conditioning
Snatch 5/70, 3/75, 3/80
Back Squat 5/75, 3/85, 1/95
Bent over Reverse DB Fly 4×10-15
Russian Twists 3×25
Body Row 5xAMAP (horizontal)
Spiderman Push ups 5×10
50 Wall Ball Shots for time (6# MB)

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.