Friday

Silver Creek Crossfit – CrossFit

RX: Metcon (Time)

20 Squat Cleans (95/65 lb.)

20 Burpees

20 Russian KB Swings (24/16 kg)

15 Squat Cleans (115/75 lb.)

15 Burpees

15 Russian KB Swings (24/16 kg)

10 Squat Cleans (135/95 lb.)

10 Burpees

10 Russian KB Swings (24/16 kg)

5 Squat Cleans (185/135 lb.)

5 Burpees

5 Russian KB Swings (24/16

FIT: Metcon (Time)

15 Power Cleans or Front Squats

15 Burpees

15 Russian KB Swings

10 Power Cleans or Front Squats

10 Burpees

10 Russian KB Swings

10 Power Cleans or Front Squats

10 Burpees

10 Russian KB Swings

5 Power Cleans or Front Squats

5 Burpees

5 Russian KB Swings