Friday 09/18/2020


Friday 09/18/2020

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

500-m Row

200-m Farmers Carry (light pair of DBs)

10 DB Cuban Presses (

10 DB Deadlifts

10 DB (1) Good Morning to Squat (

10 DB Arnold Presses (

100-m SA Front-rack Carry

250-m Row (faster pace than the 500-m effort)


Warm-up (No Measure)

Take a walk or perform 3-min. Row to transition to complete rest.

Then, spend 1-2 min. lying with legs up the wall.

RX: Metcon (Time)

Friendly Fran

21 thrusters 115-85

21 chest 2 bars

3 rounds

Front Squat (1×1)