CrossFit First Creek – CrossFit

Metcon (Time)

Partner WOD:

*Split reps however you would like, one person working at a time*

Buy-in- Assault Bike (70/60 cals)

8 Rounds of:

8 Ground to Overhead (165/115)

8 Burpees

8 Box Jump Overs (24/20)

8 Chest to Bar Pull-ups


Ground to Overhead (205/135)

Box Jump Overs (30/24)

Bar Muscle-ups

*same reps as RX
*If bike is taken, do buy-in after 4 rounds or at end of 8 rounds.

*40 Minute time cap


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