CrossFit First Creek – CrossFit

Shoulder Press (3 x 5)

5 reps at 65%

5 reps at 75%

5 reps + at 85%

-Percentages will be based off of 90% of your 1-RM for the next 4 weeks. Try to stick to percentages even if weight may feel light. Trust the process.

Metcon (Time)

For Time:

30 Back Squats (135/95)

30 Pull-ups

20 Front Squats

20 Chest to Bar Pull-ups

10 Overhead Squats

10 Bar Muscle-ups

RX+

40 Pull-ups

30 Back Squats (135/95)

30 Chest to Bar Pull-ups

20 Front Squats

20 Bar Muscle-ups

10 Overhead Squats

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