CrossFit First Creek – CrossFit

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Bench Press (1 RM)

15-20 minutes to find your 1 rep max.


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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