CrossFit First Creek – CrossFit
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
200m run
10 hang power snatch
rest 2:00
8 minute AMRAP
200m row
10 front squat
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Back Rack Lunge (3×20)
No deficit here unless you want one. All 10 reps with one before the other. build on every set. 15 minute cap on the weightlifting.
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