Announcements
Monday Motivation x2 – “What you get by achieving your goals is not as important as what you become by achieving your goals” – Zig Ziglar
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn
CrossFit First Creek – CrossFit
Weightlifting
Back Squat (5×5 1 set every 2:30)
5100 count. 5 sec eccentric, 1 sec pause, fast up, no pause at top.
It is encouraged to use a box no matter your experience. Control the weight, breathing properly.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP
20/18 cal row
20/15 pushups
Rest 2:00
6 minute AMRAP
12/8 cal bike
12 wallballs (20/14)
Score total rounds and reps completed in 12 minutes of work.
Back squat and metcon will take about the same amount of time, so split class in half if needed.
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