CrossFit First Creek – CrossFit
Warm-up
Warm-up (No Measure)
15 Air Squats
Group Prancersize Mode – Trot (200 m)
Ring Tag
___
with 45#/35# Barbell
10 Good Mornings
10 Bent Over Rows
Metcon
PK (Time)
5 Rounds for time of:
10 Back Squats, 225#
10 Deadlifts, 275#
400m Sprint
Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here
225#/155#
275#/185#
400m/400m
Partner Metcon
()
Beast Mode 24 (Time)
Team of 2:
50 Walking Lunges
40 Pull-ups
100 Box Jump (24″/20″)
40 Double Unders
50 Ring Dips
40 Knees To Elbows
60 Kettlebell Swings (70#/53#)
60 AbMat Sit-ups
40 Hang Squat Cleans (75#/55#)
50 Good Mornings (45#/33#)
60 Wall Balls (20#/14#)
6 Rope Climbs
* Split up work with partner, one works while one rests
* Sub: 2 Supine Climbs to 1 Rope Climb
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