Monday

CrossFit First Creek – CrossFit

Weightlifting

Deadlift (2×3 warmup; 3×3 working sets)

1×3 @ 80%

1×3 @ 85%

1×3 @ 90%

Metcon

Metcon (Time)

5 rounds

8 burpees

30 split jumps

8 KB ground to overhead

30 double unders
Split jumps are lunge jumps to a 6 inch target (rig or rings).

Your back knee makes contact with the ground and jump straight up to target.

KB work can be clean and jerk or snatch.