CrossFit First Creek – CrossFit
Front Squat (5×6)
Build on each set to a heavy 6.
3×10 bent over flys
2×10 upright row
Mix and match the superset with the front squat. 3 sets of squats superset flys and 2 sets do upright row.
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
3 power clean (135/85)
Supinated pull-ups (4x )
4 sets of max strict pullups – rest :45 seconds between sets.
Running clock. When you drop, start your next set in 45 seconds.