CrossFit First Creek – CrossFit


Back Rack Lunge (4×7 each leg)

Increase weight/deficit from last Tuesday. Be smart – chest up, tight belly, focus on standing tall through your working glute.


Metcon (3 Rounds for reps)

4:00 on 1:00 off (3 rounds)

Round 1:

15/12 calorie row

30 Deadlift 115/75

Max Wallballs

Round 2:

15/12 calorie row

20 hang clean 115/75

Max deficit pushups

Round 3:

15/12 calorie row

10 squat snatch 115/75

Max situps

RX+ =30/20# wallball, handstand pushups, & toes to bar
Choose a weight around 55-60% of your snatch. Try to maintain that weight throughout. Choose the appropriate movements that allow you to move the best under a high heart rate. Keep up with the max reps each round, you’ll score each round separate.


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