Category

WOD

Friday

Silver Creek Crossfit – Sports Performance Front Squat (4×4) Bench Press (4×6) Metcon (Time) 21-15-9 KBS Box Jumps then 50/40 K2E

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 5 Deadlifts (275/185 lb.) 30 sec. Barbell Hold at top of Deadlift 12 Burpee Over the Bar...
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Thursday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 10 OH Walking Plate Lunges (25/15 lb.) 30 sec. Plate Squat Hold 10 Plate Thrusters 5 rounds...
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Wednesday

Silver Creek Crossfit – CrossFit ALL: Squat Clean (5×3) ALL: Metcon (Weight) Clean Complex 1 High Hang SC 1 Mid-Thigh 1 Full EMOM 10 min.

Monday

Silver Creek Crossfit – CrossFit RX: Metcon (Time) 500-m Row 20 Burpees Rest 2 min. 3 rounds *Score is time minus rest minutes* FIT: Metcon...
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