11.05.16 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Strength:
400m Farmers Carry
(Every time you set weights down, stop and do 15 Air Squats)

Metcon:
AMRAP 5:00
6 Squat Snatches (95/65)
12 Box Jumps/Steps (24/20)

In 5:00
Row 800m
AMAP Burpees onto Plate (45/25)

AMRAP 5:00
6 DB Thrusters (40/20)
12 Ab Mat Sit ups

*2:00 rest between each, record three separate scores

Strength & Conditioning
Press 5/75, 3/85, 1+/95
Body Row 5xAMAP (horizontal)
DB Bent Arm Lateral Raise 5×10-15
SB Bridge & Curl 4×10
Standing Single arm Cable or VP Pull 4×10 each
4 rounds for time:
Run 250 m.
6 Burpee Pullups

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.