08.03.2011 – CrossFit Silverback

2
Aug

08.03.2011

WARM UP: Run and Skip

BUY IN:  Bear Barbell Complex x 3

STRENGTH:   Deadlift 5×3,3,2,2,1 at 85% 

WOD: Vomit Comet

3 rounds
20x Sandbag thruster (60#/40# minimum)
15x KB swings (72#/53#)
12x Deadlift (bw)
10x Ring push-ups

CASH OUT: 

Melissa with awesome ring push ups, VERY STRONG!

Steve upped his game this morning with the 72#

Look at who's back!

CHECK OUT THE REST OF THE MORNING ACTION ON FACEBOOK!

4 Responses

  1. Russell Wells

    This morning at Crossfit Panama City Beach we did a 15min AMRAP of:

    3-Power Snatch 75# RX was 95/65
    6-Box Jumps 24/20
    9-KBS 45# KB
    200 m RUN

    I did 7 rounds

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