December 7, 2016

CrossFit Queen Creek – CrossFit

Metcon (Weight)

EMOM for 10 min

Min 1- 5 Deadlifts @75-80%

Min 2- 5 strict HSPU

*scaled or kipping, do 7 reps

Metcon (Time)

3 rounds

400 m run

28 wall balls

7 muscle ups
muscle up scale

9 bar muscle ups

12 C2B

18 pull ups