September 6, 2016

CrossFit Queen Creek – CrossFit

Metcon (No Measure)

EMOM for 12 min

min 1- 7 strict press (choose weight)

min 2- 7 ring dips

min 3- 7 chin ups

Metcon (AMRAP – Reps)

6 rounds

In 1:30

100 m sprint

10 burpees

ME DU’s

Rest 1:30
score is DU’s- if you do singles, divide by 3. For sprints, start at the 100 m mark and run back to the building. Part of your 1:30 rest will be walking back out to the sprint line.

Core

3×60 seconds

ME plank knee drives. In the plank position (on hands) alternate knee drives to the outside of the elbow. (these are not meant to be quick like mountain climbers)