09.09.2011 – CrossFit Silverback

8
Sep

09.09.2011

WARM UP: Rope & Row

BUY IN: Tabata Burpee

STRENGTH: Snatch Grip Deadlift 5 x 3 

WOD: 

Repeat for 3 rounds total, rest 2 minutes between rounds
Max rounds in 4 minutes of
15x Push press (75#/55#)
10x Sumo deadlift high pull (75#/55#)
5x Burpees

CASH OUT:  Row 500 m (Sprint)

2 Responses

  1. Me and my 12 weeks worth of beer/hot dog/ chip belly did an abbreviated Eva at the office: 3 rds at 50# dumbbell (anything heavier was just to thick to hold on to…thank God) and 1.5 mile stationary bike intervals instead of running.

    27:55

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