Thursday

CrossFit First Creek – CrossFit

Weightlifting

Deadlift (6 x 3 @ 80%)

Every 2 minutes

*Superset after each set- 5 explosive box jumps (24/20)*

Full Squat then explode onto box. Use lower box if needed, just focus on speed.

Metcon

Metcon (Time)

For time:

5-4-3-2-1

Rope climbs

*10/7 cal bike b/t sets

RX+ 20/15 cal bike
5 climbs

10/7 cals

4 climbs

10/7 cals

3 climbs

10/7 cals

…..