CrossFit First Creek – CrossFit
Weightlifting
Push Jerk (4×4 @ 110% of Strict Press)
Shoulder Press (4×4 @ 80%)
Metcon
Metcon (Time)
21-15-9
KB/DB thrusters (50/35)
Box jumps
12-9-6
Deadlift (315/205)
Burpee pullups (burpee bar muscle ups = RX+)
*no rest b/t workouts
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