CrossFit Queen Creek – CrossFit
Deadlift (5×3 @ 80%)
Gradually warm up working on form then complete five sets
Metcon (AMRAP – Rounds and Reps)
With a partner
8 Min AMRAP
5 Power snatch 115/75
10 Wall balls 20/14
15 cal bike
rest five minutes then
complete the following for time
50 Cal ski/row
50 Russian KB swings 53/35
50 Goblet squats 53/35
Alternate movements each round 1st round partner A does snatches and bike partner B does walls balls then switch next round.
workout two break up reps as needed with only one working at a time
300 Air Squats
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