May 5, 2017

CrossFit Queen Creek – CrossFit

12 min to est a max

1 front squat + 1 thruster + 1 jerk
FITNESS- 7X3 thrusters with DB or Barbell

Metcon (AMRAP – Rounds and Reps)

“The Three Amigos”

18 min AMRAP

in teams of three

A. Row 20/15 calories

B. AMRAP

5 thrusters 115/75

5 C2B

C. Rest

Partners switch station when rower finishes. Rower goes to amrap, amrap goes to rest
FITNESS

15/10 calorie row

5 DB thrusters

5 ring rows