Wednesday 3/4/20

Silver Creek Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Row 200 m

Then, row:

100 m with stroke rate at 35 pm (per minute)

100 m with stroke rate at 30 pm

100 m with stroke rate at 25 pm

100 m with stroke rate at 20 pm

Workout Prep

Warm-up (No Measure)

As many reps as needed:

Dip Drive

High Pull

Hang Power Snatch

Deadlift

Power Snatch

With weight :

Power Snatches

9-7-5-3

Metcon (Time)

9-6-3

Power Snatches (155/115 lb.)

2 Rope Climbs

Rest 2 min.

12-9-6

Power Snatches (135/95 lb.)

2 Rope Climbs