CrossFit First Creek – CrossFit

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Clean and Jerk (4×3 4×2)

4 sets of 3 @70% Clean

4 sets of 2 @70% Clean and Jerk.

Every 1:30

Use clean and jerk max for 70% on both lifts.

*Cleans can be power or squat. Depending on your goals, you may want to work on squat throughout the next 7 weeks. Ultimately, you can lift more weight utilizing the squat.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

100m Single Arm Overhead Dumbbell Carry (50/35)

10 Medicine Ball Cleans (30/20)

50 Double Unders
Overhead carry counts as 2 reps


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