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

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Hang snatch 5×3

AMRAP 15:00
12 DB snatch (45/25#)
9 Ball slams (20/15#)
6 Burpee box jump overs (24/20″)

Strength & Conditioning
Snatch Balance 5×3/70%
DB Press 8-8-8-8
Back Squat 5×4/70%
Pull ups 4x AMAP

AMRAP 7:00
10 Wreck Bag GTO
10 Spiderman Push ups

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

Indoor Rowing Boot Camp
Join Coach Karen for rowing technique & drills, and a Boot Camp workout featuring plenty of time on the Concept2.

Boot Camp
Join Coach Jason for today’s class.

Mobility & Recovery
Join Coach Becky for today’s class.

Free Class Challenge
Many people who train at EAD | CFAH got their start because of encouragement from an existing athlete. Be a pal. Invite your friends, family members and co-workers to join us for our Free Class Challenge Tuesday at 6:30 p.m. or Saturday at 9 a.m. They’ll thank you … we promise.


Posted in Arlington Heights WOD.