CrossFit First Creek – CrossFit
1 Clean- 1 Hang Clean- 2 Jerks (10 x 4)
Power Clean or Squat Clean
Push Jerk or Split Jerk
Every 90 secs: 1 power clean, 1 hang power clean, 2 jerks
Metcon (2 Rounds for reps)
8 Minute AMRAP of:
800/650 M Row
20 Overhead Squats (95/65)
Max calorie Assault Bike
-rest 3 minutes-
8 Minute AMRAP of:
35/25 cal Assault Bike
20 Overhead Squats (95/65)
Max calorie Row
Can start on either 8 min AMRAP. Score is calories completed only. First round Assault Bike second round rower no matter which one you start with.
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