CrossFit First Creek – CrossFit
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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