WOD

Silver Creek Crossfit – CrossFit RX: Metcon (AMRAP – Rounds and Reps) Shuttle Runs (20-30 m) 4 KB Swings (24/20/16 kg) Add 2 Shuttles +...

Silver Creek Crossfit – CrossFit ALL: Squat Clean (2-4-2-4-2-4)

Silver Creek Crossfit – Sports Performance Back Squat (4×2)

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 100 Wall Balls (20/14 lb.) 50 Box Jumps (30/24 in.) 100-ft. Handstand Walk 50/35 Cal. Row FIT:...

Silver Creek Crossfit – Sports Performance Hang Power Clean (4×3)

Silver Creek Crossfit – CrossFit RX: Metcon (Time) Row 500 m 12 BW Deadlifts 21 Box Jumps (20 in.) 3 rounds FIT: Metcon (Time) Row...

Silver Creek Crossfit – Sports Performance Deadlift (4×4)

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 20 Power Cleans 30 Alt. DB Hang Power Snatches 15 Power Cleans 30 Plate OH Sit-ups (15/10...

Silver Creek Crossfit – Sports Performance Bench Press (4×4)

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 5 Pull-ups 10 Push-ups 15 Air Squats 12 rounds FIT: Metcon (Time) 4 Ring Rows 8 Push-ups...