CrossFit First Creek – CrossFit


Strict Press (5 x 3)

5 sets of 3 reps

**3 second descent on each rep**
Make sure to keep a tight core during the descent. No over arched backs!


Metcon (Time)

3 Rounds for Time of:

1 Legless Rope Climb or 2 Rope Climbs

15 Dumbbell Thrusters

15 Box overs or 20 Box Jumps

-Rest 1 min-
Pick a challenging weight for the Dumbbell Thrusters. Box Overs should completly clear over box each rep. Rest for one minute after each round.


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