October 26, 2019

CrossFit Queen Creek – CrossFit

Weightlifting

Bench Press (8×3 @ 85%)

Between sets 4 pendlay rows moderate weight

Gymnastics

T2B (5×10)

beginngers work on technique

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Sandbag cleans 70/50

6 Cal Ski

6 Cal Bike

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