CrossFit First Creek – CrossFit
Weightlifting
Bench Press (1 RM)
15-20 minutes to find your 1 rep max.
Metcon
Metcon (Time)
For time:
10/8 calorie bike
30 back squat (135/95)
20/15 calorie bike
20 back squat (185/125)
30/20 calorie bike
10 back squat (225/155)
15 minutes time cap. 12 minutes or less is goal. Treat the bike as a sprint and try to hang on on the back squat. You should be doing large sets on back squat, initially. Chose weights that are challenging but that you can move consistently for desired reps. Get after it!
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