CrossFit First Creek – CrossFit
Weightlifting
Front Squat (5×5)
5 second eccentric phase on all reps, build to a heavy 5. Keep your elbows up and your spine tall. Form is most important. 5 count down, explode up!
Metcon
Metcon (AMRAP – Reps)
5 Minute AMRAP
5 Box Overs
5 Ground to Overhead (95/65)
–Rest 3 minutes–
5 Minute AMRAP
5 Box Overs
3 Ground to Overhead (135/85)
–Rest 3 minutes–
5 Minute AMRAP
5 Box Overs
1 Ground to Overhead (165/105)
RX+ sub thrusters for ground to overhead
*score is total number of reps completed
The last amrap should be relatively heavy for you.
Quick transitions from box to barbell. Its Friday so don’t hold back from giving this your all. This is an open style workout with intervals. Go hard on each amrap and then go enjoy your weekend!
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