Monday Motivation “Our greatest glory is not in never falling, but in getting up every time we fall.” – Confucius

CrossFit First Creek – Saturday CrossFit Community

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Metcon (Time)

2 rounds with a partner:

400m run

100 wallballs (20/14)

20 shuttle runs

50 thrusters (75/55)

One person works at a time while the other holds a bumper plate (45/25). During the 400m run, partners run together and one person holds the plate at a time. Plate can be switched as often as needed.

30/20 wallballs

105/75 thrusters

Plate held overhead (except on run)


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