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

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Bench Press (3 x 5)

3201 counts: 3 sec eccentric, 2 sec pause at chest, fast up, 1 sec pause top position.


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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