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“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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