CrossFit First Creek – CrossFit
Weightlifting
Front Squat (8×3 @ 85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP
9 American swings (53/35)
7 Burpees
5 Hang squat snatch (95/65)
3 Ring muscle ups
Scale ring muscle ups to jumping ring muscle ups or bar muscle ups. Use a band on the bar or rings to assist if needed.
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