CrossFit First Creek – CrossFit
Weightlifting
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
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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