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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