Friday

Silver Creek Crossfit – CrossFit

RX’d: Metcon (Time)

3 rounds of:

10 snatches (95/65 lb.)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

FIT: Metcon (Time)

3 rounds of:

10 snatches (65/45 lb.)

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period