Check below for our Workout of the Day
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Row
2 Rounds:
30 Deadlifts (115/85)
30 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
100/70 Calorie Row
1 Round:
30 Deadlifts (135/105)
30 Hang Power Cleans (135/105)
30 Push Jerks (135/105)
Complete all 3 rounds on the barbell before moving to the row.
Teams will break up reps how they see fit.
If teams of 2, reduce reps to 20 and row to (65/45).
If single, reduce reps to 10 and row to (30/20).
Ok for teammates to use multiples bars if they are using different weights.
Score is total time.
If time capped, add 1 second for every rep not completed
Silver Strike CrossFit – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
“Crop Top”
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups
