CrossFit First Creek – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner WOD
26 Minute AMRAP of:
75 wall balls
60 pull-ups
45 Hand Release Push-ups
30 Deadlifts (205/125)
RX+
Chest to bars
HSPU
Deadlifts @ (225/155)
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
TJ (Time)
For Time
10 Bench Presses (185/135 lbs)
10 Strict Pull-Ups
Max Thrusters (135/95 lbs)
Repeat until you have completed 100 Thrusters.
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
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