CrossFit First Creek – CrossFit


Back Squat (3×8 (65% – 68% – 70%) )

Just programming around the open. I’m sure some of you have sore low backs. On this back squat, try having no rest at the top; no more than one second. Don’t get sloppy by any means… just trying to increase time under tension. Build on each set.


Metcon (4 Rounds for time)

Each round for reps

4 rounds every 3:00

15 toes to bar

10 hang clean and jerk (115/75)
Hang clean should be a weight you can compete the 10 reps in two sets. Note the time every round.

Accessory work

Metcon (No Measure)

25 sit-ups

:15 sec hollow hold

25 bridges with KB


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