Monday 11/20/17

CrossFit First Creek – CrossFit

Box Squats (7 x 3)

7 sets of 3 reps at 80-85%

**Superset with 7 sets of 15 sec L-sit hold on rings** unbroken if possible, if not accumulate time.

Metcon (Time)

For Time;

100 Double Unders

5 Bar Muscle-ups

50 single KB box step-ups (53/35)(24/20)

75 Double Unders

5 Bar Muscle-ups

50 Single KB walking lunges

50 Double Unders

5 Bar Muscle-ups

50 Stick Sit-ups

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
RX

Wall-Balls 20/14

SDLHP 75/55

Box Jumps 24/20

Push-Press 75/55