CrossFit First Creek – CrossFit
Weightlifting
Deadlift (3×3+)
1 set @75%, 1 set @ 80%, 1 set @ 85%.
Last set
Max reps.
Metcon
Metcon (Time)
21 Front squats 95/65
2 rope climbs
200/175m row
180′ farmers carry (53/35)
15 Thrusters
2 rope climbs
400/350m row
180′ farmers carry
9 OHS
2 rope climbs
600/500m row
180′ farmers carry
180′ is down and back on turf. Reps in squats go down, difficulty goes up.
*Scale 2 rope climbs to 8 toes to hands (hanging from rope). Ask your coach if you have questions.
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