Games Athlete,Chris Spealler, in his Favorite SRCF shirt.
Follow his progress at the Games starting July 25th!
Fitness & Performance
A.
Front Squat
7 x 5, across
B.
EMOM x 15
Min 1: 4-7 OHS with a 3 sec at the bottom, you choose the weight
Min 2: 45 sec Elbow Plank Hold
Min 3: 3-7 Ring Rows/Strict Pull Ups/Strict C2B Pull Ups
Extra Work:
Overhead Squat
Work to a heavy Single
Deadlift
2 x 10
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
