CrossFit First Creek – CrossFit
Weightlifting
Clean (4×6)
1 cluster
2 hang clean
1 clean
1 jerk
Metcon
Metcon (3 Rounds for reps)
4 minute AMRAP (3 sets)
10 wallballs
10 sumo deadlift high pull (75/55)
10 box jumps
Rest 2:00 between sets
Sprint type intervals. Go as fast as possible for 4 minutes all 3 rounds. Score will be reps per round.
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