january 25, 2022

CrossFit Queen Creek – CrossFit

Warm-up

“Jumping Nancy” 5 Rounds

50 Single Unders

15 PVC Overhead Squats

*Rounds 3-5, Athletes may switch to Double Unders and Empty Bar OHS

Metcon (Weight)

For speed:

Overhead Squat 20-20-20

The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM. Score is weight

AMRAP 2 Minutes x 4

200′ Farmers Carry DB 110/90lbs Max Muscle Ups in remaining time Rest 2:00

Metcon (Time)

Metcon Reset

2 Rounds

20 Burpees to a 12″ Target

30 Wallballs 20/14lbs

Rest 1:30

1 Round

20 Burpees to a 12″ Target

30 Wallballs 20/14lbs