CrossFit First Creek – CrossFit
Metcon
Metcon (Time)
6 rounds
2 rope climbs
10 push jerk (95/65)
5 overhead squat
20 situps
Weightlifting
DB hang squat snatch
3×12 DB hang squat snatch (6/6)
6 with your right then 6 with the left. DB doesnt travel past your knees. Keep your back up and engage your hips.
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