Friday

CrossFit First Creek – CrossFit

Weightlifting

Clean (4×3 (touch and go), 3×2 (touch and go), 4×1)

10 minute EMOM w/ 1 minute break between decreased rep sets. So technically you’ll work through the 12 minute mark. Add weight as necessary. Score the last set of 2.

Metcon

Metcon (Time)

3 rounds

400 meter run

50 air squats

20 pullups

15 hand stand push up

5 bar muscle up
RX+

20/14# weighted vest