September 10, 2018

CrossFit Queen Creek – CrossFit

Weightlifting

Back Squat (2×4@90%)

Metcon (Time)

4 rounds

150 m OH run with plate 45/35

12 burpees with plate

12 sit ups with plate

*no forward progress can be made on the run unless the plate is locked overhead
tip- to avoid pinching your fingers…its helpful to have a small metal plate to set your bumper plate down on at the bottom of the burpee. The finish of this movement is with the plate lifted overhead