Announcements
Monday Motivation: “ A goal without a plan is just a dream.”
CrossFit First Creek – CrossFit
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2:
30 ring dip buy-in (while partner A is working, partner B is holding at the bottom of dip on rings or box/bench)
Then, 20 min AMRAP:
While partner A bikes .5 mile on assault bike, partner B completes:
1 rope climb
10 mountain climbers
15 wall-balls (20/14)
Rx+:
2 rope climbs
16 mountain climbers
15 wall-balls (30/20)
*Sub 400m run, ski, or row for bike.
*Sub 3 floor-to-stands or pull-ups with rope for 1 rope climb.
Double DT (Time)
10 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Magpie (Time)
3 Rounds For Time
800 meter Run
20 Knees-to-Elbows
30 Kettlebell Swings (53#/35#)
40 Sumo Deadlift High-Pulls (95#/65#)
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