15
Nov
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