CrossFit First Creek – CrossFit
Power Clean/Hang Squat Clean (4×2 @ 70% of clean)
1 Power Clean- 1 Hang Squat Clean
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
4 minutes of max cal assault bike
4 min max synchro burpees
3 min max cal bike
3 min max synchro toes to bar
2 min max cal bike
2 min max synchro squat jumps to 6″ target
Synchronized movements = 2 people working at a time, 3rd person resting. One person working at a time on the calories.
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