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Monday Motivation: “You are free to choose but you are not free from the consequence of you choice.”

CrossFit First Creek – CrossFit

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Weightlifting

Deadlift (3×2 @90% )

Max reps on last set, no more than 4 reps. If you hit your 4th rep pretty solid, add 5 or 10lbs to your estimated 1rm for next week’s percentage.

Metcon

Metcon (Time)

For time:

3-6-9-12-9-6-3

Hang Squat Clean (115/75)

Burpees
15 minute time cap

RX+

3-6-9-12-9-6-3

Hang Squat Clean (135/95)

Bar Facing Burpee

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