October 3, 2019

CrossFit Queen Creek – CrossFit

Weightlifting

High-Hang Snatch (est a 2 RM)

Weightlifting

2 power cleans+ 1 thruster (10 min EMOM)

Metcon (AMRAP – Rounds and Reps)

7 min amrap

7 power snatch 95/65

7 strict pull ups

Metcon (AMRAP – Reps)

8AM Class: Birthday WOD for Coach BEN!! Happy Birthday!

Strength:

12 min EMOM

odd: 2 power clean and jerk

even: 5 high box jumps

WOD

4 rounds:

min 1: Max cal row

min 2: SDHP 75/55

min 3: burpee pull ups

min 4: push press

min 5: rest

Core

Wall sit with a 25lb plate while listening to “We are the Champions” as Ben Runs across your lap.