CrossFit First Creek – CrossFit
Weightlifting
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
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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