Sunday 11/15/2020

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400-m Run

10 Deadlifts with the empty Barbell, each

10 Wall-ball Throws, each

200-m Run

Workout Prep

Warm-up (No Measure)

Have each team get all their weights/equipment set up, and if needed, have them perform a few sets of 5 Deadlifts leading up to the weight they are going to use for the workout. Then, strip the Bar back down to the weight they’ll use for the Barbell Carry.

* Prep as needed.

Perform the Workout

Team Heptathlon (Time)

1-k Barbell Carry

3-k Row

800-m Prowler – done together

100 Deadlifts

100 Wall Balls (20/14 lb.)

800-m Sandbag Carry

400-m Buddy Carry
Partially Loaded

400-m DB Carry (in Back Rack)

1-k Run

800-m DB Carry (double) (50/35 lb.)

50 DB Deadlifts

50 Single DB Clusters (double hand)

600-m Odd-object Carry