Thursday

CrossFit First Creek – CrossFit

Metcon

Metcon (4 Rounds for reps)

As a pair:

4 minute AMRAP

Assault bike calories

-rest 1 minute-

4 minute AMRAP

Bench press (155/75)

-rest 1 minute-

4 minute AMRAP

Slam balls

-rest 1 minute-

4 minute AMRAP

Rope climbs
Score is 4 rounds for reps with your partner. Regardless of what order you complete the workout, round 1 will be bike calorie score, round 2 bench press reps, round 3 slam ball reps, and round 4 is total rope climbs completed.