CrossFit First Creek – CrossFit
Back Squat (3×6)
*Tempo squats*Lighter weight here. Goal is to move efficiently through full range of motion.
4 count down
2 count hold in bottom
3 count up
Really squeeze your glutes on the way up. Knees back, butt back, chest up.
Superset with ring rows w/ 2 sec hold at top of pull. 3×8. Use weight vest or elevate feet on box if needed.
Metcon (AMRAP – Rounds and Reps)
You go, I go
14 minute AMRAP
9 Deadlift (155/95)
6 Burpee Box Jumps (24/20)
3 Power clean (155/95)
Partner 1 complete one full round then partner 2 completes one full round. Score as rounds and reps. When partner 1 and 2 complete the set, that is 1 round. Rounds count together.