Announcements

Monday Motivation “You can only control two things; YOUR attitude and YOUR effort.”

CrossFit First Creek – CrossFit

View Public Whiteboard

Weightlifting

Strict Press

4 sets of 7 reps

**3 second descent on each rep**
Superset- 4×10 KB bent over row

Metcon

Metcon (Time)

4 rounds for time:

12 Bench press (155/95)

200m row

15 Toes to bar

20 cal bike