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Monday Motivation:
Nobody cares how much you know, until they know how much you care.
-Theodore Roosevelt.
Last week to sign up for the Crossfit Open to be included in our very own competition. Signup at games.crossfit.com
CrossFit First Creek – CrossFit
Weightlifting
Bench Press (8×3 @ 85%)
Make sure you at least have 3 sets at 85%.
Metcon
Metcon (4 Rounds for reps)
4 minutes on; 1 minute off x 4
10 Wallball 30/20
7 Toes to bar
2-4-6-8… Muscle ups
(Ascending reps)
Score each round of total muscle ups/ chest to bar pullups.. After each round start back with 2 muscle ups to begin.
Muscle ups can be ring or bar. Chose whatever you need practice at, just comment your specifications. Ring/bar, Jumping muscle ups, jumping/banded chest to bar pullups..
**Muscle-ups are RX+, Chest to bar is RX**
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