Wednesday

CrossFit First Creek – CrossFit

Weightlifting

Snatch (4×2+2 , 4×3@88%)

4×2 low hang snatch+ OHS

Then 4×3 @88% – these can be singles.. you don’t have to touch and go.

First four sets every 1:15

Last four sets every 1:45

Metcon

Metcon (Time)

4 rounds

4 clean and jerk ((165/115)

12 toes to bar

30ft/10yd handstand walk or 3 wall walks w/push-up

12 weighted sit-up (DB)

4 bar muscle ups (6 jumping) or 12 inverted row
Probably not any longer than 20 minutes here. 22 minute cap though.