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CrossFit First Creek – CrossFit EMOM Pull-ups (EMOM 7min :10 sec hold @ top + :10 sec static hang) use […]

HAPPY THANKSGIVING WOD Metcon (Time) Kalsu (Sort of.. but not really) With a PARTNER For TIme 100 Cleans (135/95) 5 […]

CrossFit First Creek – CrossFit Metcon (Distance) Handstand Walk for Distance EOMOM for 10 Min Scaled: 5 Wall Walks Metcon […]

EMOM Power Clean/Hang Squat Clean (1 Power Clean- 1 Hang Squat Clean) 1 Power Clean- 1 Hang Squat Clean EMOM […]

Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit First Creek – CrossFit Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# […]

Weightlifting 1 Power Snatch-1 Hang Power Snatch-1 OH Squat (EMOM for 10 Min) Metcon Metcon (AMRAP – Rounds) DEATH BY: […]

CrossFit First Creek – Cardio Shred Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Cal Row 200 Jump […]

CrossFit First Creek – CrossFit Weightlifting Deadlift (20 Min to work to a heavy 1 Rep) Partner Metcon Metcon (Time) […]

2k Row (Time) Max Effort 2k Row EMOM Metcon (No Measure) Alternating EMOM for 20 Min 5 HSPU 5 Pull […]