CrossFit First Creek – CrossFit
Gymnastics
Metcon (No Measure)
EMOM – 12 Minutes
1- 8 HSPU
2- 8 Strict Pullups
3- 8 Ring dips
4- 8 bent over flys
Flys are with dumbells.
Metcon
Metcon (Time)
Triple 3’s ?
3 Rounds
30 wallballs
300 m row
3 clean and jerk (185/125)
Master RX = 155/105
RX+ = 225/145
Go fast! Wallballs should be close to unbroken. If that means using a lighter ball then that is great. Push yourself on the weight of the clean and jerk, Even if it’s 5 pounds.
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