August 30, 2017

CrossFit Queen Creek – CrossFit

Weightlifting

12 MIN EMOM

even

Deadlift X 3 @ 80%

odd

Pendlay row x 3
Choose moderate weight for rows

score row weight

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest