CrossFit First Creek – CrossFit
Weightlifting
Bench Press (3×5, 3×3, 3×1)
Build to a heavy single. The 5’s should be 70-80% 3’s 80-90% singles 90-100%
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
12 squat cleans (105/70)
8 burpee pullups
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