Monday

CrossFit First Creek – CrossFit

Weightlifting

Box Squats (10×2 85-90% 1 set every 2:00)

Superset

Even sets: 20 second hollow hold + 5 sit-ups

Odd sets: 8/8 single leg bridges

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP -accumulating rounds and reps of…

5 Toes to bar (or ring)

5 Push press (95/65)

8 Box jump

8 Power clean

Every 3:00 8/6 Burpees (men 8, women 6)
Use chips to count total rounds and add in reps as needed. Burpees are just done at minute 3, 6, & 9.