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Dec
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2021

december 29, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

3 Rounds

:10 Row HARD, :20 Row Slow Then

3 Rounds

5 KB Taters

8 Squat Jumps for Height

Snatch

8 min emom

1 power snatch, 1 ohs, 1 hang power snatch, 1 ohs

Metcon (Time)

Cardio For Time

100 Unbroken Wallballs to 10/9′

Choose a weight that allows you to perform 100 unbroken. Rx athletes should shoot for 20/14lbs or heavier.

Metcon (Calories)

AMRAP 14 Minutes

10/8 Calorie Row or Ski Rest 1:00

15/12 Calorie Row or Ski Rest 1:00

20/16 Calorie or Ski Rest 1:00

Continue addinig 5/4 calories each round, always resting 1:00 after each.