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CrossFit First Creek – CrossFit
Weightlifting
Warm-up (No Measure)
4 sets for quality:
12 Bent over rows (95/65)
8 Strict press (95/65) (same barbell)
15 Weighted situps
Metcon
Metcon (Time)
Partner WOD:
2,000 M row
-Accumulate 100 Burpees
The 8 rounds of: (alternating)
Partner 1: 200M run
Partner 2: KB Complex*
KB complex is 12 Goblet squats
8 American swings
4 Clean and jerk (2 each arm)
**Score your total time and make sure you put your burpee reps in the comments.
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