CrossFit First Creek – CrossFit

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Split Jerk (5×4)

Warm up and then have 5 working sets in ascending weight. Pause in the split for a 2 count on your first and last rep of each set.


Metcon (4 Rounds for reps)

4 minutes on; 1 minute off x 4

10 Wallball 20/14

7 Toes to bar

2-4-6-8… Chest to bar pull-ups

(Ascending reps)
Refer to 1/30/18 for your last score. RX+ muscle ups, 30/20 wallball


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