CrossFit First Creek – CrossFit
Weightlifting
Front Squat (4×5)
Weight shouldn’t exceed 70%
Controlled decent, pause for one quick second in the bottom, explode up.
**superset**
15 straight arm lat pulls b/t sets
Metcon
Metcon (AMRAP – Rounds)
EMOM x 8
15/12 calorie row
— right into —
EMOM x 8
5 power snatch 105/70
5 bar facing burpee
Go as fast as you can each round. Try to get as much recovery in each minute. This is designed to be a sprint each round. Snatch and burpee are done in the same minute. No rest between emoms. If you fail to compete a round wait until the top of the next minute to complete the next round.
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