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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