CrossFit First Creek – CrossFit
Weightlifting
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
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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