CrossFit First Creek – CrossFit

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Front Rack Lunge (6 x 8 )

6 sets of 4 Lunges each leg.

Alternate legs or all 4 in a row.

Focus on perfect form. Knees must be in line with the toes and behind the toes. Driving with our front leg as we stand up. Use light weight if needed. We use the lunge in order to equally stengthen both legs. If you struggle on one side, lighten the load in order to accomodate the weaker leg.

Johnson (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

9 Deadlifts, 245#

8 Muscle-ups

9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
Partner WOD is RX. RX+ is by yourself.

There are no specified ladies weights. We are going to allow RX ladies weight to be 185 Deadlift and 105 Squat clean.

Ring muscle ups are strongly preferred. However, there is a lot of volume here so if you struggle with consistent ring mu’s, please use the bar. Any fashion of a muscle up is considered RX for the sake of RED FRIDAY 🙂


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