CrossFit First Creek – CrossFit
Weightlifting
Front Squat (3×10)
Warm up and do 3×10 working sets. All sets should be around 65-70% of 1RM.
*Superset*
3x :45 sec plank + 12 V ups
Metcon
Metcon (Time)
For time:
21 Hang power clean (115/75)
25 Box jumps 24/20
15 Hang squat clean
20 Ring dips
9 Full squat clean
15 Hand stand push ups
6 Squat clean thruster
18 minute cap
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