Saturday 08/15/20


Saturday 08/15/20

Silver Creek Crossfit – CrossFit


Warm-up (No Measure)

Dog and Bone Game

1 min. Hanging Thoracic Partner Stretch (

1 min. Partner Back Bridge ( (each)


3-5 rounds

1 min. Plate Shoulder Presses + Shrug

1 min. Up Down Back Bridges (

Workout Prep

Warm-up (No Measure)

Start with a load two lighter than the workout load.

200 m + 30 sec. Iron Cross Nerve Flossing (

3 sets

As P1 performs their first 200-m effort, P2 performs a 400-m Run.


As P1 performs their second 200-m effort, P2 performs a 500-m Row.



MB Cleans

Wall Balls

Metcon (Time)

200-m Farmer’s Carry (65/45 lb.)

30 Wall Balls (20/14 lb.)

600-m Run

30 MB Squat Cleans

500-m Row

30 MB Sit-ups

200-m Farmer’s Carry
Partially Loaded

200-m Db Farmer’s Carry (50/35 lb.)

30 Db Thruster (single Db)

600-m Run

30 Db Squat Cleans (single Db)

400-m Run

30 Sit-ups

200-m Farmer’s Carry