CrossFit First Creek – CrossFit

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Metcon (Weight)


3 sets (1 set every 3:00)

5 Back squat

3 step back lunge right leg

3 back step lunch left leg

5 back squat
Hopefully loosen you up from all of those deadlifts! Work up to a comfortable weight. We’ll begin a strength cycle on back squat/lunge progression after the open.


Metcon (Time)

6 rounds for time:

1,000/800 meter row (buy in)

8 Hang Squat clean (95/65)

6 Burpee

4 Push press

30/20 cal bike (cash out)

*15 minute time cap


1,500/1,250 m row buy in

115/75# barbell

Bar facing burpees

40/30 cal bike cash out
Row and bike are to begin and end the workout. Only perform the clean/burpee/push press for 6 rounds. Score total time. 15 min cap


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