12.12.16 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
EMOM X 9:00
1: :30 Single Unders + 2 Strict Press
2: :20 Single Unders + 4 Push Press
3: :15 Single Unders + 6 Push Jerks

Use Same weight for all 3 movements

Metcon:
AMRAP 14:00
Buy in: 500m row
7 Burpees
7 TTB
7 Box Overs (24/20)
7 KBS

Strength & Conditioning
Clean 5/60, 3/65, 3/70
Back Squat 5/60, 5/65, 5/70
Inverted KB Press 3×10 each arm
Russian Twists 3×20
Pull ups 4×10
50 Double Unders for time

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.