CrossFit First Creek – CrossFit

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Weightlifting

Back Rack Lunge (3×12 + 6)

3 sets of 12 reverse lunges + 6 back squats.

That’s 12 lunges total, 6 on one leg, then 6 on the other.

Metcon

Metcon (Time)

2 Rounds: as fast as possible

400m Run

40 Hang DB Snatch (50/35) (20R/20L)

600/500m row

40 Wallballs (20/14)

0.5/.4 mile Bike

25 minute cap
On the snatch, all 20 reps completed by one arm before moving to the other side.

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