march 8, 2022

CrossFit Queen Creek – CrossFit

Warm-up

On a 9 Minute Clock 2 Rounds

20 Duck Walk Steps

12 Empty Bar Pause OH Squats

10 Ring Rows

200m Row

After that, with the remaining time, Max Duration Chin over Bar Hold

Metcon (Weight)

AMRAP 24 Minutes

2 Rope Climbs

20/16 Calorie Row

1 Squat Snatch*

Rest 1:00

*Bar should start between 60-70%, athletes can add weight every round.

Score is heaviest successful squat snatch

Metcon (Time)

15-12-9

Deadlift 225/155lbs Box Jump Overs 30″