Monday

Silver Creek Crossfit – CrossFit

RX: Metcon (Time)

15 Box Jumps (24/20 in.)

12 Push-ups + DB Row (35/20 lb.)

AMRAP 10 min.

Box Jump Overs

AMRAP 5 min.

Rest 2 min.

21-15-9

Box Jumps

Push-ups

*Take total workout time (15 min. + 2 min. Rest + couplet time) and subtract total reps accumulated in the first two AMRAPs. Lowest time is scored higher.

FIT: Metcon (Time)

15 Step-ups

12 Push-ups + DB Row

AMRAP 10 min.

Box Step Overs

AMRAP 5 min.

Rest 2 min.

21-15-9

Step-ups

Push-ups

*Take total workout time (15 min. + 2 min. Rest + couplet time) and subtract total reps accumulated in the first two AMRAPs. Lowest time is scored higher.

OLY: Metcon (No Measure)

Olympic lifting at 6:30pm