CrossFit First Creek – CrossFit
Weightlifting
Deadlift (5 rep max)
6×5 reps. Build to a 5rm by your 6th set. Make jumps accordingly. Good active warmup. You should have about 3 or 4 working sets here.
1 set every 2:30. 15 mins total
Metcon
Bulger (Time)
10 Rounds for time of:
150m Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
10 rounds with a partner. Partner A goes through one round partner b completes round two. More of a sprint each round. Should be about 2:00 of work 2:00 of rest.
25 minute cap
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