December 15, 2016

CrossFit Queen Creek – CrossFit

Weightlifting

Metcon (No Measure)

EMOM for 10 min

Min 1- 6-8 RDL

Min 2- 6-8 pendlay row

select a challenging weight for each lift. You will need 2 barbells

Metcon (AMRAP – Reps)

7 rounds

in 1:30

100 m sprint

12 wallballs 20/14

ME T2B

rest 1:30
the rest will include the walk back to the 100m mark.

Challenge

accumulate your dips!