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“Every great story happened when someone decided not to give up.” — Spryte Loriano

CrossFit First Creek – CrossFit

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Metcon

Metcon (Time)

Partner up for time:

100/70 Cal bike (80 for M/F pairs)

30 Power snatch (115/75)

100/70 Cal row

30 Thrusters (115/75)

400m run (together)

30 Pull-ups

24 minute time cap

Cool-Down

Warm-up (No Measure)

10 J Curl

10 Sciatic Nerve Floss

Pigeon 1 min each

5 Windmill Stretch each

Couch 1 min each

Frog 1 min

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