Announcements
NO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests will include Rich Froning and others from Crossfit Mayhem.
People often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit First Creek – CrossFit
Squat Snatch (3 reps)
10 Minutes to find a heavy 3 rep squat snatch. Final weight will be the weight used for EMOM.
Metcon (No Measure)
10 Minute EMOM of:
6 Pull-ups (No butterfly)
1 Squat Snatch
Rx+
3 Bar Muscle-ups
1 Squat Snatch
Cool-Down
Warm-up (No Measure)
Shoulder Smash 1 min each
Pec Smash 1 min each
10 Table Tops w 3s Hold each
5 Windmill Stretch each side
10 Supermans w 3s Hold
Couch Stretch 1 min each
Pancake 1 min
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