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Monday Motivation: “ A goal without a plan is just a dream.”

CrossFit First Creek – CrossFit

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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#)