Silver Strike CrossFit – CrossFit

The CrossFit Total (Total Weight)

Silver Strike CrossFit – CrossFit

EMOM (10min x2 Squat Snatch )

Every Min On Min

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

50m Backward Tire Drag (weighted)

10 Hang Snatches

5 OH Squats

30 Double Unders

Silver Strike CrossFit – CrossFit

Strict Press (3-3-3)

No legs/dip

Metcon (Time)

3 Rounds for Time:

200m Sprint

9 HSPU

6 Db Man Makers (push up,row right,row left, ground to overhead)

12 KB Swings (Russian)

Silver Strike CrossFit – CrossFit

Deadlift (3-3-3)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

100m Farmer Carry (Db/Kb)

5 Dips

10 Burpee Box Jumps

5 Toes to Bar

Silver Strike CrossFit – CrossFit

Sled Push (No Measure)

x4 100m Sled Sprint Pushes

Tire Pulls (No Measure)

x4 100m Tire Pulls (weighted)

Metcon (Time)

10-8-6-4-2

Wall Ball Shots (20/14)

Power Cleans (135/95)

Pull ups

Silver Strike CrossFit – CrossFit

Back Squat (3-3-3)

Metcon (Time)

400m Run

21 Db Thrusters (45/30)

3 Rope Climbs (sub ring rows x10)

400m Run

15 Db Thrusters

2 Rope Climbs

400m Run

9 Db Thrusters

1 Rope Climb
Wod from Crossfit Linchpin

Silver Strike CrossFit – CrossFit

Saturday the 22nd HERO wod for fallen Carson City Deputy Carl Howell

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Annie for those not doing the HERO wod on Friday or participating in the event on Saturday.

Silver Strike CrossFit – CrossFit

Saturday the 22nd at 9am HERO WOD for Carson City Sheriff Carl Howell

EMOM (10 Min 3x Clean and Jerk/Push)

Every Min On Min

Metcon (Time)

3 Rounds for Time

200m Run

21 kb swing (Russian)

15 Ab Mat sit ups

9 Hang Cleans

Silver Strike CrossFit – CrossFit

Saturday the 22nd at 9am HERO WOD for Carson City Sheriff Carl Howell

EMOM (10 Min 3x Clean and Jerk/Push)

Every Min On Min

Metcon (Time)

3 Rounds for Time

200m Run

21 kb swing (Russian)

15 Ab Mat sit ups

9 Hang Cleans

Silver Strike CrossFit – CrossFit

Bent Over Row (10-10-10)

T Bar Row (10-10-10)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Row

15 Wallballs

10 Chest to Bar Pull Ups

5 Burpees

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