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Jul
23
2022

july 27, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

2 Rounds

10 cal bike

10 Kip Swings

10 Squats ( light DBs on R2)

5 Strict Pull Ups

10 squats light DBs on R2

Metcon (Time)

Option 1

15 Bar Muscle Ups in as few sets as possible Rest no more than 3:00 between big sets

12 minute cap

Option 2

EMOM 12 Minutes

1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups (band, jumping, etc)

Metcon (AMRAP – Reps)

Every Minute until 80 squat Cleans 115/75 have been completed, alternating minutes with a partner then,

10 Pull Ups each

Max squat Cleans in remaining time

14 minute cap
score is max squat cleans in remaining time

500m Row (Time)

Max Effort 500m Row