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

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CrossFit
Strength:
Review Clean technique
EMOM x 7:00
Hang Clean + Clean (2+1)
(full or power, Increase weight as able)

Metcon:
For total time
5 Rope Climbs (30 Body Rows)
50 Push Press (95/65)
100 Ab Mat
150 Double Unders (4:1)
(rest 2:00 between movements)

Strength & Conditioning
Clean 5/75, 3/85, 1+/95
Jerk 1-1-1-1-1
Bench Press 5/75, 3/85, 1+/95
Back Squat 5/75, 3/85, 1+/95

EMOM 6:00
12 Wall Ball shots 20/16#

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 tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP

 

Posted in Arlington Heights WOD.