CrossFit First Creek – CrossFit

Metcon (Time)

As a pair

10 alternating rounds

3 power cleans (70%)

5 front squats

15pull-ups / 5 muscle up

20 sit-ups
Power clean should be decently heavy. Front squats will get heavy too. A little gymnastic work on the bar and sit-ups. Another fast one. Thursday will be more active recovery work for Friday!!


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