CrossFit First Creek – CrossFit

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Bent Over Row (3×8)

Super light on these. Men <95lbs Ladies <55lbs for reference if you use a barbell. <53/35 if using KB/DBs. Your choice.
Pull with your back, move with a tempo and keep the weight steady throughout ROM. (range of motion)


3×8 RDL’s using same weight.

Rest 2:00 between sets

Metcon (Time)

Partner workout

2 Rounds:

Partner 1- 200m Farmer Carry (53/35)

Partner 2- 3 Rounds of

12 Wallballs (20/14)

14 Hang DB snatch (50/35) (7R/7L)

Partner 2 must complete all 3 rounds and begin farmer carry before partner 1 can begin the 3 rounds. Score total time between your pair.


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