Announcements
“Every great story happened when someone decided not to give up.” — Spryte Loriano
CrossFit First Creek – CrossFit
Weightlifting
Deadlift (5×4+ @75% )
12 minute time clock.
5 sets of 4 reps @75%
Max reps on last set, but no more than 8. If you’re able to hit 8 reps based off your percentage, add 10/5 lbs to your estimated 1rm percentage next week.
Metcon
Metcon (Time)
7 Rounds:
7 American Swings (53/35)
7 Handstand push-ups
RX+ 70/53# KB, Strict HSPU
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