CrossFit First Creek – CrossFit
Weightlifting
Strict Press
4 sets
6 reps
*all 6 reps are 1/4+1
press the bar, engage your shoulders for 1/4 of the total range of motion, then return back to start position. then strict press through the whole range of motion. shoulders to lockout overhead. that would be 1 rep.
Metcon
Metcon (Time)
For time:
400 m run
15 deadlift (185/115)
15 burpee over bar
500/400 m row
15 hspu/deficit pushups
15 chest to bar
400 m run
15 deadlift
15 burpee over bar
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