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      Dec
      13
      2021

      december14, 2021

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      Alternating EMOM for 6 Minutes (same minute)

      – 4 Burpees & 10 Wallballs

      – 8 Ring Rows & 10 Air Squats

      Then, 1:00 Deadhang from Pull Up Bar

      Metcon (AMRAP – Reps)

      Gymnastics Retest “Buzz Smiteyear”

      AMRAP 16 Minutes

      Row 800/700m

      60 Box Jump Overs 24/20″

      40 Chest to Bar Pull Ups

      40 Thrusters 95/65lbs

      20 Bar Muscle Ups

      Scaled

      AMRAP 16 Minutes

      Row 800/700m

      60 Box Jump Overs 20/16″

      40 Pull Ups

      40 Thrusters 75/55lbs

      20 Chest to Bar Pull Ups

      Beginner

      AMRAP 16 Minutes

      Row 600/500m

      40 Hops over Barbell

      30 Jumping Pull Ups

      30 Thrusters 45/35lbs

      20 Ring Rows or Banded Pull Ups (most challenging version of pulling possible)

      Shoulder Press

      From 0-10:00

      Find a 1RM Strict Press

      From 10:00-20:00

      Find a 1RM Push Press

      Push Press