CrossFit First Creek – CrossFit

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Front Squat (4×4-6reps)

4 sets of 4-6 reps

4 sec eccentric (down) phase


*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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