CrossFit First Creek – CrossFit
Warm-up
Metcon (AMRAP – Reps)
Death by double unders
Singles, start at 15 increase by 15
Doubles, 10 increase by 10
Metcon (Time)
100/80 calorie row
80/65 toes to bar
60 deadlift 185/105
40 box jump 30/24
20 burpee pull-ups/bar mu
Masters RX 135/85, 24/20″, chest to bar pull-ups
Long metcon, aim for around 15 minutes. The row should take no longer than 8 minutes. This is a fun one. Scale the reps as needed. Toes to bar will take the longest if you do it rx
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