01.10.2012 – CrossFit Silverback



WARM UP: “And More”

BUY IN:  Partner Jump Rope


Dead Hang Pull Up x (near max) x 3


Triple Dog Dare You
Max rounds in 10 minutes
10x KB swings (72#/53#)
10x Thrusters (95#/65#)
( by CF Grit)

Cash Out:

Row (500m)

6am, OUCH!!

5 Responses

  1. Jim

    Russell, nice job. The RX is deceiving. I got 6 rounds RX and was sucking wind. The 500 meter sprint on the rower was a surprise.


  2. I feel like I got tossed out of the truck at 55pmh after todays WOD (12 hour turn might have something to do with it also). To make maters worse, the 500m row at the end was like being loaded into the ambulance (after being tossed out of the truck) , only to have the crew drop the stretcher prior to being loaded ; )

    6 rounds plus 16 Rx. Wish I hadn’t of taken a break around the 3 min mark
    Nice job FISH and DJ on the rower. More salt in the wound.

    Perhaps I should go take a shower with a toaster.

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