CrossFit First Creek – CrossFit
Push Press (4 x 3)
EMOM Use Push Press to warm up for Jerk. Increasing weight with each set.
Split Jerk (4 x 2)
Increasing weight with each set. Go for a heavy 2. If inexperienced with Split Jerk, use light weight and work on form. Correct form always trumps weight. Strength will build off perfect form.
Metcon (Time)
Partner WOD
4 Rounds of:
4 Alternating Rope Climbs
8 Synchronized Burpees over Bar
12 Deadlifts (135/85) (12 reps each) (Partner 1 goes, Partner 2 goes)
RX+
4 Rounds of:
4 Alternating Legless Rope Climbs
8 Synchronized Burpees over Bar
12 Deadlifts (165/115) (12 reps each)
*20 Minute Cap
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