CrossFit First Creek – CrossFit
Weightlifting
Snatch (10×4 1 set every 1:15)
3×4 – snatch high pull, 3 hang muscle snatch
7×4 – power snatch, hang power snatch, power snatch, over head squat
Metcon
Metcon (AMRAP – Rounds and Reps)
Repeat metcon – Refer to 10/9/17
9 minute AMRAP
3, 6, 9, 12, 15, etc…
Box jump
Toes to rings
Wallballs 20/14
Score total completed rounds + reps
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