December 2, 2019

CrossFit Queen Creek – CrossFit

Weightlifting

Paused Front Squat (5×3@80%)

Between sets:

50 ft of double KB front frack lunges

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans
women 75#