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Jul
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2016

July 25, 2016

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CrossFit Queen Creek – CrossFit

Announcements

The CFQC in house competition will be Oct. 22nd. There will be RX and scaled divisions. Make sure and mark your calendar. Also, if you are on facebook, make sure to “like” our page and also request to join the crossfit queen creek group. Lots of communication and interaction goes on in this group and you don’t want to be missing out!

Back Squat (back by popular demand: Establish a 20 rep max)

do not do too many reps in your warm up sets. It is very important that you record your weight

Metcon

Metcon (AMRAP – Reps)

4 rounds

1 min ME 10 m shuttle runs

30 sec rest

1 min ME row for cals

30 sec rest

1 min ME burpees

30 sec rest

1 min ME DU’s

1:30 rest
shuttle runs can be done inside