CrossFit First Creek – CrossFit


Metcon (Weight)

12 minutes:

5 sets of 5 strict press
Squeeze your butt and pull your belly botton in to ensure good posture. Weight is not of the essence here; move well.

Metcon (AMRAP – Reps)

EMOM 12 minutes

Min. 1- max # of power snatch(75/55)

Min 2- 15 KB swings

Min. 3- max # of push press (75/55)

Min. 4- 15 KB swings
After all the burpees and farmers carry yesterday we’re going to have a light weight pull and a light weight push. Scale the weight back enough where you could probably go unbroken for a whole minute fresh. Russian swings are to get your heartrate up and hopefully you’ll have 40 seconds or so to rest before the next minute.

score is total number of power snatches and push press combined over the 4 rounds. KB swings would not count towards your total score.


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