CrossFit First Creek – CrossFit

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Power Clean (3×6 Touch and go reps)

No more than 70% of your 1rm here.

Rest 1:30 between sets. Challenge yourself based off experience. Same barpath on the way down as you have on the way up. Perfect technique. Strong cores.

Metcon (Time)

Cash in: 15 Burpee over DB

4 rounds for time:

200 m run

14 Hang DB power snatch (7/7) (50/35)

15/12 cal assault bike

14 DB Push press (7/7) (50/35)

Cash out: 15 Burpee over DB
22 minute time cap


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