CrossFit First Creek – CrossFit
Shoulder Press (3 x 5)
5 reps @ 45%
5 reps @ 55%
5 reps @ 65%
*Use 90% of 1-RM
Metcon (4 Rounds for time)
Every 10 Minutes for 40 Minutes of:
400 M Run
15 Burpees
20 Box Step-ups w/ KB or DB (35/24)
400/350 M Row
* 9 Minute Cap every 10 Minutes. Rest the remainder of the 10 Minutes if you finish early. Two dumbbells or kettlebells in suitcase carry.
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