CrossFit First Creek – CrossFit
Bench Press (4×8 )
1 set every 3:00
challenge yourself on the weight for the bench press. build to a heavy 8.
2×12 KB RDL’s (6/6)
2×8 1 arm ring rows (8 each arm)
Box jump 30/24
Sumo deadlift high pull 115/75
Shoulder to overhead
Front rack lunges
weight should be relatively light… something you could probably do 21 shoulder to overhead unbroken if you were fresh. this one should be around 15 minutes total.. there will be a 20 minute cap. Front rack lunges will be in-place. Total time is your score.