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

E2MOM x 5
1 Rope Climb/8 Rope HKR + 25 KB/DB Sumo DL

7 Rounds for highest weight of:
7 Deadlifts
7 Front Squats
7 Push/Split Jerks

No letting go of bar until all 21 reps complete, rest 1:00 between rounds, increase weight as able, record final weight

Strength & Conditioning
Snatch 5/70, 3/75, 3/80
Back Squat 5/75, 3/85, 1/95
Bent over Reverse DB Fly 4×10-15
Russian Twists 3×25
Body Row 5xAMAP (horizontal)
Spiderman Push ups 5×10
50 Wall Ball Shots for time (6# MB)

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Web 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



Posted in Arlington Heights WOD.