Saturday 01/16/2021

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

KB or DB Relay Game Warm-up

Leg 1 – 50-ft. KB Back-rack Carry (Jog or Fast Walk) –> 5-7 Goblet Squats –> 50-ft. KB Back-rack Carry

2 rounds each person

Leg 2 – 50-ft. KB Front-rack Carry (R) –> 5-7 Kettlebell Up and Overs –> 50-ft. KB Front-rack Carry (L)

2 rounds each person

Leg 3 – 50-ft. KB Farmers Carry (R) –> 5-7 Lateral Jumps over KB –> 50-ft. KB Farmers Carry (L)

1 round only

Review the Farmers Carry

Workout Prep

Warm-up (No Measure)

Review Wall Balls

EMOM 6 min.

Min. 1: 50-m Farmers Carry

Min. 2: 10 Wall Balls

Min. 3: Rest

RX: Metcon (AMRAP – Reps)

First 2 min: 100-m Farmers Carry (65/45 lb.)

Third min: 10 Wall Balls (20/14 lb.)

7 rounds

FIT: Metcon (AMRAP – Reps)

First 2 min: 100-m Farmers Carry

Third min: 10 Wall Balls

7 rounds
Partially Loaded

* Reduce reps depending on DB load.