CrossFit First Creek – CrossFit

Push Jerk (3 x 5)

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

Metcon (AMRAP – Rounds and Reps)

Partner Workout

4 Minute AMRAP of:

Snatches (75/55)

Rope Climbs

-1 Minute Rest-

4 Minute AMRAP of:

Row 350/300


-1 Minute Rest-

4 Minute AMRAP of:


Single Arm KB Push Press (53/35)
For each 4 minute amrap there will be a movement change for partners. The first 2 min partner 1 will work on Snatches only and partner 2 will work on rope climbs only. At the two minute mark they will switch movements.

Partner will only work one at a time accumulating reps together. The row will be for time, with a cap of 2 minutes.

Metcon (Time)

350/300m row (within metcon)


Comments are closed