August 30, 2016

CrossFit Queen Creek – CrossFit

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Metcon (No Measure)

EMOM for 12 min

3-6 strict press 75%

3-6 wide grip strict pull ups (weighted if possible)

Metcon (AMRAP – Reps)

15 min amrap

150 m OH medball carry

20 wallballs

15 med ball sit ups
you can not progress in the run unless the med ball is locked out in the overhead position. If you set it down. You have to stop moving.

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Post Workout

6 rounds

30 seconds ME deficit push ups (hands on 25/35/45 plate)

30 seconds rest