CrossFit First Creek – CrossFit


Metcon (Weight)

10 minute EMOM

Even minutes: 3 back squat

Odd minutes: 90′ double KB/DB farmers carry
Not meant to be heavy load bearing. 70ish % of your 1rm but lower weight for warmup purposes on early sets. Work with a partner and alternate minutes.


Metcon (Time)

For time:

10 Muscle ups

25 Thrusters (75/55)

1,000m row

25 Thrusters

10 Muscle ups
Scale muscle ups to jumping/banded bar muscle ups or jumping chest to bar pullups.


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