02-01-2011 – CrossFit Silverback

31
Jan

02-01-2011

KTD: Run (Row if freezing rain) Joint Mobility

WARM UP: (30/30) Push Press 4 rounds – score total reps

WOD: “Brad gets his Burpees”

7x Clean Hi-Pull+ 1:00 minute Row + 1:00 minute Rest +
5x Hi-Pull + 1:00 minute Row + 1:00 minute Rest +
3x Hi-Pull + 1:00 minute Row + 1:00 minute Rest

5 minute Intermission (including 3rd-1min Rest period above)

2
10x Back Squat  + 1:00 minute Burpees + 1:00 minute Rest +
7x Back Squat + 1:00 minute Burpees + 1:00 minute Rest +
5x Back Squat + 1:00 minute Burpees + 1:00 minute Rest

5 minute Intermission (including 3rd-1min Rest period above)

3
3x (1-6) Pull-up Ladder

So did Jonathan.

13 Responses

  1. Casey

    Sounds like a fan club to me 😉

    Good workout this afternoon.

    Okay those of you guys doing the Whole 30………start sharing recipes!!

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