People often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig Ziglar

CrossFit First Creek – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 DB Snatches (50/35 lbs)

40′ Lunge with DB in Front Rack (50/35 lbs)

10 Goblet Squats with DB (50/35 lbs)

Rest 1:00
*Accomplish work as fast as possible. Lunge: Alternate DB front position between right and left side each round*


Warm-up (No Measure)

8 Rounds:

0:20 Hollow Rock

0:10 Rest

Shoulder Smash 1 min each

10 Table Tops w 3s Hold each

5 Windmill Stretch each side

Couch Stretch :30s each


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