Announcements

Please join us Sat for a Memorial Day WOD Murph! And stick around for a bbq celebrating our 1 year anniversay!

Silver Strike CrossFit – CrossFit

Weightlifting

Split Jerk (3-3-3)

From the Rack (take 3 sets of 3 to 5 reps to warm up) Increase weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

5 Ring Dips

10 Wall balls

5 Bench Press (BW)

50 Double Unders

Write a comment:

*

Your email address will not be published.

Logo_footer   
    CrossFit Journal: The Performance-Based Lifestyle Resource