October 19, 2019

By admin 0

CrossFit Queen Creek – CrossFit

Deadlift (5×3 @ 80%)

Gradually warm up working on form then complete five sets

Metcon (AMRAP – Rounds and Reps)

With a partner


5 Power snatch 115/75

10 Wall balls 20/14

15 cal bike

rest five minutes then

complete the following for time

50 Cal ski/row

50 Russian KB swings 53/35

50 Goblet squats 53/35
Alternate movements each round 1st round partner A does snatches and bike partner B does walls balls then switch next round.

workout two break up reps as needed with only one working at a time

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here