CrossFit First Creek – CrossFit

17 days until the 2016 CrossFit Games Open. Are you ready?


Back Squat (8 sets of 2 @90% of 1 RM w/1:30 between sets)

*adjust weight accordingly, do not sacrifice form for weight. If you do not have full range of motion and cannot complete all reps with good form within the allotted time, reduce weight to something manageable.


Metcon (Time)

“Climbing Karen”

150 Wall Ball Shots (20/14)

with EMOM of:

*4 Alternating Box Step Ups holding Wall Ball (24/20)
*Goal is to compete entire WOD, without putting the ball down. Count how many times you put the ball down and record number in the notes. (You can Thank Coach Cory for that idea!)


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