12.14.16 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

img_1458
CrossFit
Skill:
4x Submax set of HSPU/Progression
4x :30 Plank Hold
(alternate)

Metcon:
“Ship”
9 rounds for time:
7 Squat Cleans (155/105)
8 Burpee Box Jumps (24/20)
Rx+: 185/135, 30/24
32:00 CAP
*Compare to 12.9.15

Strength & Conditioning
Snatch 5/60, 3/65, 3/70
Bench Press 5/60, 5/65, 5/70
Deadlift 5/60, 5/65, 5/70
GHD Sit ups. 3×10
SB Windshield Wipers 4×10
EMOM 6:00
10 Wall Ball Shots 20/14

Boot Camp
Join us for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

Save

Posted in Arlington Heights WOD.