CrossFit First Creek – CrossFit
Clean (5 x 3, 5 x 2, 5 x 1)
5 Min EMOM of 3 Power Cleans
5 Min EMOM of 2 Squat Cleans
3 Min Every 30 sec 1 Squat Clean at top weight used in 2 rep EMOM.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
5 Handstand Push-ups
5 Pull-ups
1 Suicide Sprint
10 Handstand Push-ups
10 Pull-ups
1 Suicide Sprint
15 Handstand Push-ups
15 Pull-ups
1 Suicide Sprint
*Start back at 5’s
RX+
12 Minute AMRAP of:
5 Deficit Handstand Push-ups (45’s/25’s)
5 Chest to Bar Pull-ups
1 Suicide Sprint
10 Deficit Handstand Push-ups
10 Chest to Bar Pull-ups
1 Suicide Sprint
15 Deficit Handstand Push-ups
15 Chest to Bar Pull-ups
1 Suicide Sprint
*Start back at 5’s
Score is total rounds + reps completed.
1 round is through the 5-10-15’s and suicides.
Suicide counts as 4 reps, each cone and back is a rep.
Comments are closed