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

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CrossFit
Skill:
EMOM x 12:00
1: 10-15 KTE
2: 40s Plank Hold
3: AMAP HSPU

Metcon:
AMRAP 20:00
21 Push Press (45/35)
15 MB Cleans (20/16)
9 Switch Lunges
*12 Pistols @ start, 5:00, 10:00, 15:00

Strength & Conditioning
Deadlift 5/75, 5/80, 5/85
Bent over Row 4×15 ea. Arm
Knees-to-Elbows 4×10
Dips 4×10-15
Pull ups 4xAMAP
Tabata Dbl. Unders (4:1)

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.