CrossFit First Creek – CrossFit

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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)

Partner metcon:

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.


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