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Apr
04
2019

April 6, 2019

By admin 0

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 ONLY

Metcon

Metcon (Weight)

6 MIN EMOM

Clean, Hang Clean, High Hang Clean (HAP)
Complete warm up prior to starting EMOM. Weight should be heavy

Gymnastics

Pull-ups (5×5)

Strict, if using a band do a three count during the eccentric portion (lowering portion)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

8/10 cal row

15 push ups

15 sumo DL HP 75/55