CrossFit First Creek – CrossFit


Bench Press (3 rep max)

build to a heavy 3 reps in 15 minutes. new strength cycle for squat, bench, and deadlift. squat and bench off of 3 rep max; deadlift off 5 rep and we’ll test that on Friday.


Metcon (AMRAP – Reps)

Partner Metcon

20 minute AMRAP

1500/1200 m row

30 chest to bar pullups

50 situps

800 m run (both partners run)

30 over head squat (105/70)

Max toes to bar
Score will be total reps of toes to bar.


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