Monday Motivation x2 – “What you get by achieving your goals is not as important as what you become by achieving your goals” – Zig Ziglar
“Discipline is the bridge between goals and accomplishment.” – Jim Rohn

CrossFit First Creek – CrossFit

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Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

200m run

5 Hang power clean (115/75)

8 Burpee over bar

Warm-up (No Measure)

5 sets for quality:

:15 sec HS hold

3 HSPU (w/ 3 second negative)
Scale up or down as needed. Scale down would be pike pushups, or coming off the wall each negative rep (that’s ok), or simply doing :15 sec plank into 3 push-ups as controlled and perfect as possible.


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