Announcements
Monday Motivation
“3 things you cannot recover in life:
The word after its said.
The moment after it’s missed.
The time after it’s gone.”
CrossFit First Creek – CrossFit
Bench Press (3 x 5)
3201 counts: 3 sec eccentric, 2 sec pause at chest, fast up, 1 sec pause top position.
*65-70%
Metcon (AMRAP – Reps)
14 Minute AMRAP of:
400 M Sprint
21 KB Swings (53/35)
21 Single Arm KB OH squat (53/35)
400 M Sprint
15 KB Swings
15 SIngle Arm KB OH Squat
400 M Sprint
9 KB Swings
9 Single Arm KB OH Squat
*American KB Swings
*Alternate arms on OH squat however you would like.
*Sprint counts as 2 reps, 200M each rep.
**RX+ (70/53) KB
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