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

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CrossFit
Skill:
Review DL form/tech, build to weight for Metcon

Metcon:
“Lumberjack 20”
20 Deadlifts (225/155)
20 KBS (53/35)
20 OHS (115/75)
20 Burpees
20 Pull ups
20 Box Jumps (24/20)
20 DB Squat Cleans (45/25)
*Run 400m after each movement
(RX plus: DL 275/185, CTB Pull ups, KBS 70/53)

36:00 CAP
Compare to 11.4.15

Strength & Conditioning
Snatch 5/65, 3/70, 3/75
Bench Press 5/75, 5/80, 5/85
Cable Flys 3×10
GHD Hip/Back Ext. 3×10
Tire Flips 3×8
Row 1000 m. w/excellent form

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.