CrossFit First Creek – CrossFit


Snatch (8×3)

8 sets of 1 snatch+ 2 overhead squats. Pause for 3 seconds in the bottom of your squat. Working on stabilizing weight over head in the snatch position. Build strong shoulders!!


Metcon (5 Rounds for time)

5 rounds:

200 m sprint

5 KB snatch right arm (53/35)

5 KB snatch left arm (53/35)

2 rope climbs

-rest 30 sec b/t rounds-

RX+ 70/53, legless
each round will be for time. Make sure you note the time somewhere.


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