Announcements
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
Gymnastics
Metcon
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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