Monday Motivation: “Be like a postage stamp. Stick to a thing till you get there.”
Today is Meg’s last day coaching for First Creek. She will be greatly missed! Lets show her how much she is loved.

CrossFit First Creek – CrossFit

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Split Jerk (5 x 2)

*Deload week for split jerk. Build up to moderate weight with each set and work on form. Weight should not be heavy this week.

Metcon (Time)

12-9-6 reps of:

Assault Bike Calories

Handstand Push-ups

-rest 1 minutes-

12-9-6 reps of:

Row Calories

Burpees over Rower
*Each Metcon is a sprint! Take exactly 1 minute rest in between couplets. Time logged in wodify is when you finish both couplets and rest is included.


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