CrossFit First Creek – CrossFit

Deadlift (1-RM)

20 minute cap. Share bars and weights.


Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

90′ farmers carry 53/35

4 bar muscle ups or 8 chest to bar pullups

2 power snatch (75% of 1rm)

3 overhead squat
Farmers carry make sure you’re shrugging up on the weight as you walk. If you don’t have a 1rm snatch, chose a weight that is relatively heavy but you could go unbroken on the complex.


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