CrossFit First Creek – CrossFit


Metcon (Weight)

5 sets:

1 strict press

2 push press

3 push jerk


Metcon (5 Rounds for time)

5 rounds (1 every 3:00)

200 m run

30 unbroken russian swings (53/35)
Rx+ 200m run and 35 unbroken swings (70/44)

If you break on the swings you’ve got a penalty of 5 goblet squats. Challenge yourself on the weight. It should get heavy. You’ve got 15 minutes so 10 Russian swings per minute. You can do this. Score your slowest round.

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