Silver Strike CrossFit – CrossFit

Deadlift (DB Deadlift 10-10-10)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

9 Box Jump Overs

6 Bent Over Rows

3 HSPU

100m Run
Cash Out: Hammer Curls 3×10

Silver Strike CrossFit – CrossFit

Sled Push (No Measure)

100m Sled Push x4

Tire Pulls (No Measure)

100m Tire Drag x4

Metcon (Time)

For Time:

21-15-9-15-21

KB Swings (53/35)

Plate Russian Twist

KB Lunges (53/35)

Silver Strike CrossFit – CrossFit

Sled Push (No Measure)

100m Sled Push x4

Tire Pulls (No Measure)

100m Tire Drag x4

Metcon (Time)

For Time:

21-15-9-15-21

KB Swings (53/35)

Plate Russian Twist

KB Lunges (53/35)

Push ups

Silver Strike CrossFit – CrossFit

Sled Push (No Measure)

50m Sled Push x4

Tire Pulls (No Measure)

50m Tire Drag x4

Metcon (Time)

For Time:

21-15-9-15-21

KB Swings (53/35)

Plate Russian Twist

KB Lunges (53/35)

Silver Strike CrossFit – CrossFit

Floor Press (10-10-10)

Metcon (Time)

3 Rounds for Time:

100m Front Rack Barbell Walk

10 Deadlifts

5 Box Jumps (30/24)

10 Front Squats

100m Front Rack Barbell Walk

Silver Strike CrossFit – CrossFit

Overhead Squat (10-10-10)

Metcon (AMRAP – Rounds and Reps)

3min AMRAP x3 (1min rest between AMRAP’s)

3 Push Press

6 Hand Release Push Ups

9 Wall Balls

12 Air Squats

Silver Strike CrossFit – CrossFit

Deadlift (Deficit Deadlift (Off Plate) 10-10-10)

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Silver Strike CrossFit – CrossFit

EMOM (10min 1 Power Clean, 2 Split Jerks)

Every Min On Min

Metcon (Time)

3 Rounds for Time:

50 Double Unders

10 Hang Clean and Jerks

25 Ab Mat Sit ups

Silver Strike CrossFit – CrossFit

Shoulder Press (Strict Standing (DB) 10-10-10)

Metcon (Time)

For Time:

Row 300m

10 Power Snatches (95/55)

Row 200m

8 Power Snatches (115/65)

Row 100m

6 Power Snatches (135/75)

Row 100m

8 Power Snatches (115/65)

Row 200m

10 Power Snatches (95/55)

Row 300m
Cash out: 50 Med Ball Russian Twist

Silver Strike CrossFit – CrossFit

Shoulder Press (10-10-10)

Seated Db Shoulder Press

Metcon (Time)

For Time:

5-4-3-2-1

Rope Climbs

Wall Balls (20/15)

HSPU

Box Jump Overs
If doing modified rope climbs double the reps

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