CrossFit Queen Creek – CrossFit
On a 6 Minute Clock
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding or Supported HS Hold in remaining time
Split Jerk (Every :90 for 9 Minutes 2 Split Jerk w/ 3-secpause)
Metcon (AMRAP – Reps)
In Teams of 2, splitting work in half: AMRAP 4 Minutes x 2
2 Legless Rope Climb
30/24 Calorie Ski
Max Rep Clean and Jerks 135/95lbs
Score is clean and jerks
Coach Notes: Athletes perform this workout you-go, I-go where they are splitting the work in half. Goal is for each team to have 2:00 in both rounds to accumulate clean and jerk reps. Athletes can elect to trade singles or touch and go sets.
Coaches should push athletes to pick the style they are less comfortable with, so they improve their weaknesses.
12/8 Calorie bike
100% effort. Do not hold anything back