Announcements
“If you can’t fly, then run, if you can’t run, then walk, if you can’t walk, then crawl, but whatever you do, you have to keep moving forward” -Martin Luther King Jr.
CrossFit First Creek – CrossFit
Weightlifting
Front Squat (3×5)
Deload week. 3 sets of 5. Keep it light, 50-65%.
Metcon (4 Rounds for reps)
3 Min AMRAP of:
30 Double Unders
5 Rope Climbs
-Max Wallballs (20/14)
-1 Minute Rest-
3 Min AMRAP of:
30 Double Unders
4 Rope Climbs
-Max Wallballs (20/14)
-1 Minute Rest-
3 Min AMRAP of:
30 Double Unders
3 Rope Climbs
-Max Wallballs (20/14)
-1 Minute Rest-
3 Min AMRAP of:
30 Double Unders
2 Rope Climbs
-Max Wallballs (20/14)
RX+
3 Min AMRAP of:
50 Double Unders
5 Legless Rope Climbs
-Max Wallballs (30/20)
-1 Minute Rest-
3 Min AMRAP of:
50 Double Unders
4 Legless Rope Climbs
-Max Wallballs (30/20)
-1 Minute Rest-
3 Min AMRAP of:
50 Double Unders
3 Legless Rope Climbs
-Max Wallballs (30/20)
-1 Min Rest-
3 Min AMRAP of:
50 Double Unders
2 Legless Rope Climbs
-Max Wallballs (30/20)
*Just log max reps into Wodify.
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