Friday

Silver Creek Crossfit – CrossFit

RX: Metcon (AMRAP – Rounds and Reps)

25/20 cal row/ski/bike

20 KB Snatch 53/35 (10 each)

10 Strict Pull-ups

25/20 cal row/ski/bike

10 Plank Pull-throughs

20 KB Swings (24/16 kg)

AMRAP 30 min.

FIT: Metcon (AMRAP – Rounds and Reps)

15/12 cal row/ski/bike

16 KB Snatch 53/35 (8 each)

10 ring rows

15/12 cal row/ski/bike

10 Plank Pull-throughs

15 KB Swings (24/16 kg)

AMRAP 30 min.