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Nov
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2021

December 1, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

1:30 PVC Pass Throughs Then

AMRAP 6:00

50’ Walking Lunge

10 Empty Bar Hang Clusters

:20 HS Hold

Metcon (AMRAP – Reps)

AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner:

As an unbroken complex:

5 Touch and Go Squat Clean Thrusters 95/65lbs Immediately into:

30′ UB OH Walking Lunge 95/65lbs

The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.
Scaling

– Barbell: Should be light enough that athletes do not hesitate to go

when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.

– OHWL: If OH mobility is an issue, a front rack lunge is the

preferred substitution.

Metcon (Time)

5 Rounds

10 Burpees to 6″ Target

1 Legless Rope Climb

Rest 1:00
Scaling

– Burpee: :30 Machine or 150m Run

– LLRC: Climb as high as possible without legs, regular rope climbs

or climbing from lying supine on the floor.