Wednesday 5/3/17

CrossFit First Creek, CrossFit First Creek – CrossFit

Weightlifting

Cleans

5 sets every 2 minutes of:

1 clean pull

2 hang squat cleans

1 squat clean
Strive to end around 75% or higher on complex

Metcon

Metcon (AMRAP – Reps)

6 minute AMRAP

10 Toe to Bar

10 American KB Swings 53/35

1 muscle up, increase by 1 rep each round
-REST 3 Minutes-

Scale for muscle-ups : jumping muscle-up, 3:1 chest to bars or pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP of:

10 calorie Row

15 sit-up and Twist w/ plate
Touch plate behind head and both sides of body