CrossFit First Creek – CrossFit
Shoulder Press (3 x 5)
5 reps at 65%
5 reps at 75%
5 reps + at 85% Max reps on last set
-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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