11.09.16 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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CrossFit
Skill: review Deadlift form/Build to weight for WOD

Metcon:
“Bowen”
3 rounds for time:
800m Run
7 Deadlifts (275/185)
10 Burpee Pull ups
14 Single Arm KB Thrusters (53/35) (7/arm)
20 Box Jumps/Steps (24/20)

35:00 CAP

Strength & Conditioning
Snatch 5/60, 3/65, 3/70
Bench Press 5/60, 5/65, 5/70
Deadlift 5/60, 5/65, 5/70
GHD Sit ups. 3×10
SB Windshield Wipers 4×10
Row 3×250 m. 1:00 RI

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

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

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Posted in Arlington Heights WOD.