Friday 2/16/18

CrossFit First Creek – CrossFit

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Weightlifting

Front Squat (4×6 @ 70% + 10/5 lbs)

Refer to your front squat single from 1/29

Metcon

Metcon (Time)

3 rounds:

3 rope climb

15 shoulder to overhead (95/65)

Rest 2:00

3 rounds:

15/10 cal assault bike sprint

15 burpees (go for speed)

20 minute time cap
Score is time it takes you to complete all 6 rounds including rest.