CrossFit First Creek – CrossFit
Front Squat (4×4-6reps)
4 sets of 4-6 reps
4 sec eccentric (down) phase
@70%
*15 minute time cap
*Choose rep scheme 4-6 reps. Throughout the next 7 weeks, there will be a rep range to choose from in the front squat. We are doing this to accomodate genetic differences. The middle number will be average or typical for % for the week. Our goal is to get stronger. The best way to do this is quality form for each rep and a true 4 sec count down.
Metcon (Time)
3 Rounds for time:
20 Wallballs (20/14)
15 Deadlifts (155/105)
10 Toes-to -bar
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