CrossFit First Creek – CrossFit

DB/KB Shoulder Press

Dumbbell or Kettlebell Seated Shoulder Press

*Keep good posture

*Tight Core

*End rep with elbows locked and weight directly over shoulder

4 sets of 7 reps

**Superset with 4 x 5 Inverted Rows


Inverted Row


Modified Inverted Row

Metcon (Time)

3 Rounds of:

10 Deadlifts (185/125)

10 Box Jumps (24/20)

10 Handstand Push-ups

-Rest 2 Mins-

2 Rounds of:

15 Wallballs

15 Ring T2B

15 Kettlebell Swing- American (53/35)

-Rest 2 Mins-

1 Round of:

20 Power Clean and Jerks (115/75)

20 Burpee Chest to Bar Pull-ups
*30 Minute Time Cap*

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