CrossFit First Creek – CrossFit

Back Squat (5, 3, 1)

5 reps at 75%

3 reps at 85%

1 + reps at 95%

*use 90% of 1-rm

Metcon (Time)

Partner WOD

3 rounds of:

100 double unders

50 wallballs (20/14) 2 for 1’s

30 ring dips
2 for 1’s!!!! This is new. Wallball + air squat as ball hits target. Catch the ball back at the top of the squat and into your second wallball. If you can’t do an air squat in the amount of time the ball is in the air, scale to med ball clean + wallball.

Use a band for dips if needed. Challenge yourself.


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