june 30, 2022

Announcements

July 4 weekend schedule

July 2 Saturday Regular schedule
July 3 Sunday NO Class
July 4 Monday 8 AM Only Hot Shots 19 Hero WOD

CrossFit Queen Creek – CrossFit

Warm-up

3 Rounds Waterfall style team of 4

200m Row

10 cal bike

*Resting partners sit in the bottom of a squat

Metcon (Distance)

AMRAP 30 Minutes

Teams of 4

– 200m Farmers carry 70/53 KB X 2

– Row for Distance

– Rest

– Rest

One athlete performs a 200m Famers carry whilie 1 athlete rows and the other 2 rest. Once the Farmers carry is complete, athletes rotate in the line, so athletes should have a 1:1 work:rest.

Score is the team’s cumulative distance rowed.

Metcon (AMRAP – Rounds and Reps)

5 Min amrap

10 DU

10 Ring rows