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

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CrossFit
Skill: GHD sit-ups 4×8

Metcon:
5 rounds, 3:00 AMRAP each round, 1:00 rest between rounds:

3 power cleans (135/95)
6 pushups
9 air squats

Strength & Conditioning
Jerk from rack 3-3-3
Snatch Balance 3-3-3
Deficit Deadlift 5-5-5
DB Press 3×8/75% (of BB Press)

15-12-9 reps for time of:
Heavy KB Swings
Hand Release Push ups
Atomic Sit ups

Boot Camp
Join Coach Becky for today’s 9:30 AM Boot Camp

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.