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Dec
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2021

december 17, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 of Elevated Puppy Dog on Box Then,

1:00 in the Bottom of a Squat

250m Row

1:00 in the Bottom of an OHS w/ Empty Bar Then,

Perform 5 Tempo Pull Squat Snatches w/ Empty Bar

Snatch

Find a 1RM Snatch

This is your 1RM test for Phase III beginning next week!

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Metcon (Distance)

“Wallace and Vomit” On a 10 Minute Clock Run 1 Mile

Row for Distance in remaining time

Score is meters rowed.