CrossFit First Creek – CrossFit
Metcon (Time)
THE DON:
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
Feel free to scale as needed by splitting up the reps, doing a Half Don, or tackling the workout with a partner. Rx is chipper style, as written above.
Metcon (5 Rounds for reps)
ARTIE STEVENS (with a partner):
5 Rounds
Minute 1: Wall Ball Shots (20/14 lb)
Minute 2: Toes-to-Bars
Minute 3: Box Jumps (24/20 in)
Minute 4: Push Presses (75/55 lb)
Minute 5: Row (calories)
Minute 6: Rest
Score the total from EACH round.
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