February 17, 2018

CrossFit Queen Creek – CrossFit

Weightlifting

Bench Press (5×5 @70%)

in between sets compete 5 heavy bent over rows with barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP with partner

2 rope climbs

5 front squats 155/105

7 burpee over the bar

rest 4 minutes then,

8 minute AMRAP with partner

100 meter run

6 front rack lunges 155/105

9 toes to bar
alternate movements, only one partner working at a time