CrossFit First Creek – CrossFit
Front Squat (6×4 building to 80%)
Take aggressive progressions with the weight. Build to 80% in just a few sets.
Metcon (AMRAP – Reps)
3 min AMRAP (1:30 off)
20 DB snatch (50/35)
20 Wallballs (20/14)
Max Bar muscle ups
Score is max bar muscle ups as prescribed. Scale down as needed. Target 1 minute per movement. If you don’t have bar muscle ups scale to jumping bar muscle ups. If those are out of arsenal right now, scale to box-assisted strict chest to bar pullups.
30 snatch 50/35
20 wallballs 30/20
max bar muscle ups