12.01.15 | CrossFit, Strength & Conditioning, Training Essentials, and Free Class Challenge..

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CrossFit
Strength:
Bandbell Press 5-5-5-5-5
Barbell Bent Over Row 5-5-5-5-5
(Alternate, keep weight light)

Metcon:
3 rounds for time
Row for cal. (27/24)
18 TTB
9 OHS (135/95)

Strength & Conditioning
Clean Progression 4 x /80%
Clean & Jerk 5/75, 3/85, 1+/95
Deadlift 5/75, 3/85, 1+/95
Dips 3 x AMAP <15

Partner MB Chest Pass 3 x 10
Tabata Flutter Kicks

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2, Class #4

Free Class Challenge
Invite your friends to join us at 6:30 p.m. tonight.

Posted in Arlington Heights WOD.