CrossFit First Creek – CrossFit
Shoulder Press (3 x 3)
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
*Use 90% of 1-RM
Metcon (AMRAP – Reps)
12 Minute AMRAP of:
1 Muscle-up
5 Medball Cleans (20/14)
2 Muscle-ups
10 Medball Cleans
3 Muscle-ups
15 Medball Cleans
. . . and so on!
Rx: Ring Muscle-ups
Rx+ Weighted Vest
Scale for Muscle-ups: 1 Pull-up + 1 Dip
Rings preferred.
Medball Cleans!
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