CrossFit First Creek – CrossFit
Gymnastics
Pull-ups (8×1)
Novice:
8 minute EMOM
5 second above bar hang
5 second decent
2 kipping pullups
RX:
8 minute EMOM
3 strict pullups
5 kipping pullups
1 strict pullup
Advanced:
8 minute EMOM
3 strict pullups
3 chest to bar pullups
3 bar muscle ups
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 minute AMRAP
Max back squat (185/125)
-Rest 1:00-
1 minute AMRAP
Max bench press (135/95)
-Rest 1:00-
1 minute AMRAP
Max deadlift (185/125)
Score is total number of reps you performed.
Share bars. Partner up w at least 2 other people who are going to use the same weight. You can either go on opposite minutes, or one partner can be doing deadlift while other partner benches and resting together. Be smart. We don’t have a ton of weights.
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