November 1, 2016

CrossFit Queen Creek – CrossFit

Announcements

We are going to be starting something new and exciting this week! At the beginning of each week, we will announce a weekly challenge. At the end of the week you will be able to report how you did in your challenge and see how you stack up against others in the box. This week the challenge will be hanging L sit for time. You can do this any day of the week, several times if you’d like but the time has to be witnessed by a coach. The RX version of this challenge will be straigt leg L sits and the scaled version will be a hanging knee raise. Write your score to the white board to the left of the stereo receiver. Participate! It will be fun!

Weightlifting

Back Squat (5×5-85%)

Metcon (AMRAP – Rounds and Reps)

10 min amrap

10 hang power snatch 75/55

10 OHS 75/55

30 DU’s

Metcon (Time)

Core

L-Sit