CrossFit Queen Creek – CrossFit
Metcon (No Measure)
EMOM for 15 min
Min 1- 5 strict press 60ish%
Min 2- 5 bent rows- heavy/flat back
Min 3- 3- 5 chin ups (weighted if possible)
continue in that order for 15 min
Metcon (AMRAP – Reps)
in 10 min
1000 m row
100 air squats
your score is your burpees. If you do not do this in 10 minutes, you automatically get a 30 burpee penalty to be done immediately after the 10 minutes is up.
4 x 12-15 (each arm)
lateral dumbell raise. Select a dumbbell. Arm can be slightly bent. Dumbbell goes no higher than shoulder height.