Friday

19
Sep

Friday

Silver Creek Crossfit – CrossFit

RX: Metcon (AMRAP – Rounds and Reps)

In the first 5 min., perform:

Run 400 m

100 Double-unders

In the second 5 min., perform:

Run 300 m

75 Double-unders

30 KB Swings (24/16 kg)

In the third 5 min., perform:

Run 200 m

50 Double-unders

20 KB Swings

8 Wall Climbs

In the fourth 5 min., perform:

Run 100 m

25 Double-unders

10 KB Swings

4 Wall Climbs

AMRAP 5 min.

FIT: Metcon (AMRAP – Rounds and Reps)

In the first 5 min., perform:

Run 400 m

60 Fast Feet

In the second 5 min., perform:

Run 300 m

50 Fast Feet

20 KB Swings

In the third 5 min., perform:

Run 200 m

30 Fast Feet

15 KB Swings

10 Plank Get Down-ups

In the fourth 5 min., perform:

Run 100 m

20 Fast Feet

10 KB Swings

6 Plank Get Down-ups

AMRAP 5 min.