CrossFit First Creek – CrossFit


Back rack lunge (4×10)

Build to a heavy 10. We’ll be doing back rack lunges for the next 6 weeks so this is your baseline. We will retest in 6 weeks. Each set build. Every 2:30


Metcon (Time)

For time with a partner

2 rounds

80 deadlift (155/95)

60 toes to bar

40 deadlift

20 burpee over bar
Big emphasis on pulling today. Load your hamstrings. We’ll be easier on them the rest of the week. Split reps as needed. Deadlift weight should be a weight you can move for 30 reps fresh. 20 minute cap

Accessory work

Metcon (Time)

115 situps

For time

6 minute cap


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