11.21.14 | CrossFit, Strength & Conditioning, Boot Camp, and The Million Meter Marathon!

Programming Notes. The Million Meter Marathon is today and EVERY METER MATTERS! RSVP for your times on the rower — yes, you can row more than once! — on the sign up sheets on the whiteboard under the flag. OR, head over to MindBodyOnline and make a $25 donation. OR, head over to the secure event donation page on the American Brain Tumor Association site. Plan to spend the night … it will be a night to remember! Thanks to The Friends of The Million Meter Marathon for their generous contributions to the silent auction or to the American Brain Tumor Association. Bidding is now open! All silent auction proceeds benefit the American Brain Tumor Association.

The Mayor of Arlington Heights and at least three Village of Arlington Heights Board of Trustees have signed on to row The Million Meter Marathon. Have you? If not … sign up today!

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CrossFit
Skill:
2k row for time

Metcon:
AMRAP 10:00
10 DB snatch (45/25)
10 HR push-ups
10 med ball cleans (20/16)
10 air squats

Strength & Conditioning
Clean 5×3/80%
Jerk 4×4/80%
Bench Press 5×4/80%
Back Squat 5×5/75%
Body Row 4×12

EMOM 8:00
12 Wall Ball shots 20/16#

Boot Camp
Join Coach Karen for today’s Boot Camp. Come early and stay late to log meters for The Million Meter Marathon!

Posted in Arlington Heights WOD.