CrossFit First Creek – CrossFit
Weightlifting
Bench Press (4×6 ; 1×20)
*superset*
4×10 1 arm ring rows (5/5)
4 sets of 6 should be at 70% or higher.
1 set of 20 should be at 55% or lower.
1 set every 2:30.
Metcon
Metcon (Time)
21-15-9
deadlift (155/95)
wallballs (20/14)
chest to bar pullups
*8 minute cap*
at 10 minutes
3 rounds of
40 air squats
2 rope climbs
score the first workout only. the second workout is optional but I think you should do it.
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