september 28, 2019

CrossFit Queen Creek – CrossFit

Weightlifting

Bench Press (2×30)

10 close grip, 10 regular, 10 wide grip @ 50% 1rm

Pendlay Row (2×10 with KB’s)

Metcon (AMRAP – Rounds and Reps)

20 MIN Partner AMRAP

20 DU/40su

2 Wall walks

4 Front squats 155/105

6 T2B

8 Cal Ski

:20 Second Farmers Hold 45/35
Break up reps as needed

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