December 28, 2016

CrossFit Queen Creek – CrossFit

Weightlifting

1 clean + 2 front squats + 1 thruster (est a heavy set of the complex. Must be unbroken)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

5 thrusters 135/95

7 c2b pull ups

9 burpee over the bar

Core

Metcon (No Measure)

5 rounds

5 strict t2b

10 windshield wipers (hanging from rig)

15 knee ups (lying on mat)