CrossFit First Creek – CrossFit

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Power Clean (EMOM x 10 mins)

2 touch and go power clean + 1 jerk

Work up to a heavy/comfortable double based on how you feel. Most importantly is moving well and efficiently. Get better at moving the barbell efficiently today!!


Metcon (Time)

3 Rounds:

20/18 calorie row

30/25 pushups

Rest 2:00

3 Rounds

15/10 calorie bike

12 power snatch (75/55)
Try to push the pace on each section. Go faster than you want to on the ergs and see where it goes. Try to stay planked in the pushups and back flat. Use a deficit pushup if you’re proficient and could do 30 unbroken fresh. Again, go for broke on the row/bike and try to hang on to that pace. Enjoy! Score is total time including the rest.


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