CrossFit First Creek – CrossFit
Weightlifting
Back Squat (4×6 @65%)
All about moving well. Don’t bounce out of the bottom – strong out of the hole, chest up, knees over pinky toe, toes pointed forward. Feel free to build past 65% if you feel good.
EMOM
Metcon (No Measure)
21 minute EMOM
1- 3 rope climbs
2- 14 KB hang snatch 7R/7L
3- 12 HSPU or deficit pushups
All 7 reps right arm before you switch. Deficit push-ups should be 45+25 for men and 45# plates for women.
Finisher
Metcon (Time)
@21:00
50 toes to bar
For time
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