CrossFit First Creek – CrossFit
Back Squat (6 x 3 )
EMOM at 75% of your projected 1 RM.
Maintenance for the next two weeks.
Don’t go over 75%
Metcon (Time)
RX Metcon:
3 Rounds of:
35 Double Unders
30 DB Lunges (30/25)
25 Wallballs (20/14)
15 T2B
Row Calories : 5 cal penalty for every time you break. Max of 30 calories per round.
Rest 1:30 after each round
RX+ Metcon:
3 Rounds of:
50 Double Unders
40 DB Lunges (50/35)
30 Wallballs (30/20)
20 T2B
Row Calories: 5 cal penalty for every time you break. Max of 40 calories per round.
Rest 1:30 after each round.
*35 minute time cap if needed.
Lunges are suitcase carry
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