CrossFit First Creek – CrossFit
Weightlifting
Power Clean (4×3)
Reps do not have to be touch and go. Work to a rough 75%
Metcon
Metcon (AMRAP – Reps)
As a pair:
(18 minute AMRAP)
0:00-3:00
1:00 max power snatch – partner 1 (75/55)
2:00 max wallballs – partner 2 (20/14)
3:00-6:00
2:00 max wallballs – partner 1
1:00 max power snatch – partner 2
6:00-9:00
1:00 max cal row/bike – partner 1
2:00 max pullups – partner 2
9:00-12:00
2:00 pullups – partner 1
1:00 max cal row/bike – partner 2
12:00-18:00 (split reps as needed here)
AMRAP-
25 Box jumps
25 American swings (53/35)
25 Pushups
Lots of reps here with some alternating rest domains (1:00 and 2:00) Score will be total number of reps completed between you and your partner. All intervals are on a clock except the last 6 minutes and you can split those reps as needed.
Grab a white board to keep track of reps! Enjoy!!
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