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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