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)

4 rounds:

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


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