CrossFit Queen Creek – CrossFit
1:00 PVC Pass Throughs
1:00 Dead Hang From Pull Up Bar Then
Run 100m 1 Wall Walk
5 Empty Bar Hang Squat Snatches*
5 Squat Snatches @ 65-75%
Squat snatches may be touch and go or singles.
Machine equivalents, only if weather or injury prevent running:
– Row/Ski 300m
– C2 Bike: 600m
– bike 1.2 miles
Metcon (No Measure)
EMOM 10 Minutes, alt. movements
– 10 Burpees to 6″ Target
– 12 Alternating Pistols
– Burpees: Reduce amount to hit goal time domain. Looking for a minimum of :10 rest
at the end of each round, but a very aggressive/near sprint burpee pace.
– Pistols: Scale with band assistance, pistol to box/bench, or perform 18 lunges.
Looking for a minimum of :20 rest per round