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CrossFit First Creek – CrossFit

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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.

Metcon

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