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Feb
09
2022

february 10, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2:00 4-way Banded Glute Activation Steps + 5 Air Squats

-Then- AMRAP 5:00*

200m Row/ski

5 Kip Swings

10 OHS with PVC Pipe

*Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd round.

Overhead Squat

On a 12 Minute Running Clock

Build to a heavy set of 3 OHS, from the floor

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

27 Chest to Bar Pull Ups

27 OHS 95/65lbs

21 Chest to Bar Pull Ups

21 OHS 95/65lbs

15 Chest to bar

Max Rep OHS 95/65lbs in remaining time

Metcon (No Measure)

3 Slow Rounds

3:00 Row @ Forever Pace

4 Jefferson Curls with Kettlebell 53/35lbs 12 Pause Goblet Squats

1:00 Nose and Toes Handstand Hold