CrossFit First Creek – CrossFit
EMOM
Pull-ups (EMOM 7min :10 sec hold @ top + :10 sec static hang)
use bands or box if necessary
+ 1 Max set of strict pull-ups or ring rows
EOMOM-Every Other Minute on the Minute
2 Clean pulls + 3 Muscle cleans (10 minute EOMOM)
Build to a heavy set of 3 muscle cleans. This should be light in comparison to your power clean weight. We want to ensure proper bar path. Listen to your coach!
Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP
30-20-10
Deadlift (135/95)
Burpee
1 Round=120 reps
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