October 6, 2016

CrossFit Queen Creek – CrossFit

Metcon (Weight)

EMOM for 14 min

min 1- 5 romanian deadlift- HP

min 2- 5 deficit HSPU 45/25 lb plate

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 muscle ups

10 box jumps 30/24

20 wall balls 20/14
scale for muscle ups

*5 bar muscle ups

*5 C2B pull ups + 5 ring dips

*8 pull ups + 8 ring dips

Core

100 sit ups for time