Monday Motivation “You can only control two things; YOUR attitude and YOUR effort.”

CrossFit First Creek – CrossFit

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Back Rack Lunge (4×6 Each Leg)

All 6 reps on left leg, then switch. Try and stand on 45/25 to challenge yourself.

Superset w/ 4×10 KB Bent over row


Metcon (4 Rounds for reps)

4 Rounds for reps:

4:00 on 1:00 off

14 Deadlift 205/125)

200m Run

7 HSPU (or 14 Pushups)

100m Run

Max Cal Erg (Bike, Ski, Row)
Preferably bike. If all bikes are taken use ski erg; if bikes/ski are taken row for calories.


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