Wednesday

CrossFit First Creek – CrossFit

Weightlifting

Clean (8×4)

2 sets of 1 squat clean+3 front squats

2 sets of 2 squat cleans+2 front squats

2 sets of 3 squat cleans+1 front squat

2 sets of 4 squat cleans

Hence 8×4!!! 🙂

1 set every 1:30

Metcon

Metcon (AMRAP – Rounds)

13 minute AMRAP

50 single unders

10 overhead squat (75/55)

10 toes to bar

40 single unders

12 OHS/TTB

30 single unders

14 OHS/TTB

20 single unders

16 OHS/TTB

10 single unders

18 OHS/TTB

*if you finish before 13 minutes start back at 50 jump rope
Yes, that really says single unders…. Hinshaw said if you require a skill you need to always keep the skill in your tank. If you forget it, revisit and master it. 1 round is 288 reps for you convenience when you go to score this one.