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Apr
13
2017

April 14, 2017

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CrossFit Queen Creek – CrossFit

Warm-up (No Measure)

2 ROUNDS

30 seconds DU or DU practice

20 lunges

10 light kb swing

*be on time to class please

12 min to est a max of:

3 front squats + 1 thruster + 1 jerk
FITNESS

6 ROUNDS

3 front squat + 1 thruster + 1 push press

dumbbells or barbell

Metcon (AMRAP – Reps)

on a 10 min clock

1000 m row

ME clean thrusters 115/75
FITNESS

on a 10 min clock

1000 m row

then

amrap

5 DB thrusters

5 burpees

Core

3 rounds

30 seconds plank hold (opposite arm and leg raised)

30 seconds plank hold (other opposite arm and leg raised)

30 seconds mountain climbers

30 seconds rest