CrossFit First Creek – CrossFit
Weightlifting
Snatch (12×2)
12 minute EMOM
2 snatch. Add weight accordingly. Go by how you feel, if you feel good work to a heavy double. Reps do not have to be touch and go.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner:
16 minute AMRAP
5 squat cleans (135/85)
10 DB/KB snatch
15 pushups
20/15 calorie row
25 wallballs
Rotation is as follows:
Partner A – 5 cleans
Partner B – 10 snatch
Partner A – 15 pushups
Partner B – 20 cal row
Partner A – 25 wallballs
Partner B – 5 cleans
…………..
Score will be how many rounds you complete in 16 minutes. Target is 10 rounds.
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