Friday

Silver Creek Crossfit – CrossFit

RX: Metcon (Time)

20 Deadlifts (275/185 lb.)

Run 400 m

20 KB Swings (32/24 kg)

Run 400 m

20 Overhead Squats (115/75 lb.)

Run 400 m

20 Burpees

Run 400 m

20 Chest-to-Bar Pull-ups

Run 400 m

20 Box jumps (24/20 in.)

Run 400 m

20 DB Squat Cleans (45/25 lb.)

Run 400 m

FIT: Metcon (Time)

20 Deadlifts

Run 200 m

20 KB Swings

Run 200 m

20 Overhead Squats

Run 200 m

20 Burpees

Run 200 m

20 Jumping Chest-to-Bar Pull-ups

Run 200 m

20 Step-ups

Run 200 m

20 DB Front Squats

Run 200 m