CrossFit First Creek – CrossFit
Front Squat (3×3 3×2 3×1)
3 sets of 3 reps @ 80%
3 sets of 2 reps @ 90%
3 sets of 1 rep @ 95%
Log your weight used on the last three sets.
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP of:
30ft Single KB Walking Lunge (53/35)
5 Toes to Bar
5 Pullups
30ft Single KB Walking Lunge
5 Toes to Bar
5 Pullups
30ft Single KB Walking Lunge
10 Toes to Bar
10 Pullups
30ft Single KB Walking Lunge
10 Toes to Bar
10 Pullups
30ft Single KB Walking Lunge
15 Toes to Bar
15 Pullups
30ft Single KB Walking Lunge
15 Toes to Bar
15 Pullups
. . . .
RX + Strict pullups + 70/53 single arm lunge lunge
Single arm font rack carry with KB. Switch arms as needed.
Increase toes to bar/pullups by 5 reps every 2 rounds.
Toes to ring, knee to elbow, always be kipping.
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