CrossFit First Creek – CrossFit
Weightlifting
Shoulder Press
5 reps at 75%
3 reps at 85%
1 + reps at 95%
*use 90% of 1-RM
Metcon (4 Rounds for time)
24 minute clock
Every 6 minutes (4 rounds)
2 rope climb
20/18 calorie row
15 box overs
10 power snatch 105/80
5 bar muscle ups
Each movement should take a maximum of one minute. If you finish round one with less than a minute rest, scale back on round two. Scale the box overs first. Lower the reps.
Jumping/banded muscle ups to scale.
Comments are closed