CrossFit First Creek – CrossFit

Bench Press (4 x 12)

4 sets of 12 reps @ 60%

Every 4 reps pause for 3 sec in bottom position

Metcon (Time)

800 M Farmers Carry w/ 25/15lbs

*use two plates for farmers carry

*must carry at edge/circumference of plate

*15 Jump Squats for every time you break. Complete jump squats before picking weight back up.

*25 min time cap

*red line to second entrance and back X2 =800M

RX+ option:

Males- 800 M Farmers Carry using metal 45lb plates

Females- 600 M Farmers Carry using 25lb plates


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