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Feb
13
2020

February 15, 2020

By admin 0

CrossFit Queen Creek – CrossFit

Weightlifting

Bench Press (5×3 @85%)

between sets 10 Ring rows x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Partner WOD

AMRAP

20 DU

4 cleans 155/105

20 Cal row/bike/ski

10 T2b (scale 20 knees 2 elbows)

20 DB Push Press 35/20
split up reps/movements as needed

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here