CrossFit First Creek – CrossFit
Weightlifting
Squat Clean (5×1)
5 minute EMOM
1 Hang squat clean
1 full squat clean
-then-
5 minutes to work up to a heavy single. Approx 3 lifts.
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets
3 minute AMRAP
25 wallballs
15 toes to bar
15 hang squat clean(95/65)
25 situps
*rest 2 minutes between sets and start where you left off from previous round. Score total rounds+reps in 9 minutes
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