Tuesday

Announcements

Everyone come out and participate, volunteer, and/or spectate at Friday Night Lights this Friday at CFFC.
Friday classes will be the regular schedule for morning and noon classes. No regular afternoon classes but you can sign up for a heat or just come watch.

CrossFit First Creek – CrossFit

Metcon

Metcon (Time)

@0:00

Partner relay sprints

6x200m (6 sprints each)

@14:00

4 rounds

15 box jump

15 thrusters (95/65)
Health: 10 box jump/ 10 thrusters

Fitness: RX

Competition: 30″/115#

Weightlifting

Metcon (AMRAP – Reps)

5 Sets (rest 1 minute b/t sets)

Max strict pullups

*If you dont have strict pullups hang a barbell on a squat rack and do pullups to barbell with your feet out in front of you. Your butt should be about 6 inches off the ground with your heels in the ground in front.