CrossFit First Creek – CrossFit


Shoulder Press

5 reps at 75%

3 reps at 85%

1 + reps at 95%

*use 90% of 1-RM

Metcon (4 Rounds for time)

24 minute clock

Every 6 minutes (4 rounds)

2 rope climb

20/18 calorie row

15 box overs

10 power snatch 105/80

5 bar muscle ups
Each movement should take a maximum of one minute. If you finish round one with less than a minute rest, scale back on round two. Scale the box overs first. Lower the reps.

Jumping/banded muscle ups to scale.


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