April 20, 2019

CrossFit Queen Creek – CrossFit

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
6 AM CLASS ONLY

Weightlifting

Overhead Squat (3×3 @ 80 %)

sotts press (3×5 HP)

3×5- HP

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min ARMAP

5 Devils Press Moderate weight

3 Cleans 155/105

1 rope climb (scale 3 pulls ups or 5 ring rows)