01.16.2012 – CrossFit Silverback

15
Jan

01.16.2012

WARM UP: Med Ball Toss

BUY IN:  Tabata Quarterdeck

STRENGTH: 

CLEAN 75% 3×3

CLEAN HIGH PULL 90% 3 X 3

WOD:  

AMRAP 9 minutes
3x Deadlifts (315#)
6x Push-ups
9x Squats

Cash Out:

3 X Rope Climb

Vaughan led the first Rx of the day.

The math is simple; work as hard as you can for 9 minutes.

That requires complete focus for 9 minutes. These Girl-rillas looked focused.

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