CrossFit First Creek – CrossFit


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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