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Aug
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2016

August 23, 2016

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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

100 DU’s

ME burpees
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.

Post Workout

4 x 12-15 (each arm)

lateral dumbell raise. Select a dumbbell. Arm can be slightly bent. Dumbbell goes no higher than shoulder height.