CrossFit First Creek – CrossFit


Front Squat (4×5)

Weight shouldn’t exceed 70%

Controlled decent, pause for one quick second in the bottom, explode up.


15 straight arm lat pulls b/t sets


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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