CrossFit First Creek – CrossFit
Weightlifting
Back Squat (3 rep max)
20 minutes.
8×3 1 set every 2:30
Metcon
Metcon (Time)
Down and back chipper
200 m run
15 hang clean (115/75)
12 hand stand pushups/ 24 pushups
9 power snatch
400 m run
9 power snatch
12 hand stand pushups/24 pushups
15 hang clean
200 m run
18 minute time cap
Weight should be a moderate load. It’s not about the load you move, focus on moving well on this high volume Olympic lifting.
RX+ 155/105
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