CrossFit First Creek – CrossFit
Weightlifting
Front Squat (4×6 @ 70% + 10/5 lbs)
Refer to your front squat single from 1/29
Metcon
Metcon (Time)
3 rounds:
3 rope climb
15 shoulder to overhead (95/65)
Rest 2:00
3 rounds:
15/10 cal assault bike sprint
15 burpees (go for speed)
20 minute time cap
Score is time it takes you to complete all 6 rounds including rest.
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