CrossFit First Creek – CrossFit

Power Clean/Hang Squat Clean (4×2 @ 70% of clean)

1 Power Clean- 1 Hang Squat Clean


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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