CrossFit First Creek – CrossFit

Weightlifting

Squat Clean (5×1)

5 minute EMOM

1 Hang squat clean

1 full squat clean

-then-

5 minutes to work up to a heavy single. Approx 3 lifts.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

3 minute AMRAP

25 wallballs

15 toes to bar

15 hang squat clean(95/65)

25 situps

*rest 2 minutes between sets and start where you left off from previous round. Score total rounds+reps in 9 minutes

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