CrossFit Queen Creek – CrossFit
1:30 PVC Pass Throughs Then
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.
– 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
10 Burpees to 6″ Target
1 Legless Rope Climb
– 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.