09.10.2012 – CrossFit Silverback

10
Sep

09.10.2012

Sorry Silverbacks the computer has been a cruel mistress today, but we should be all good to go now.  In the meantime enjoy what we accomplished today.

WARM UP: Ultimate Stretch  

BUY IN:   Kettlebell Swing Gauntlet

STRENGTH: Power Cleans 3×3 @ 95%

WOD:

6 rounds
6 x Overhead squat (115#/85#)
6 x Muscle Ups

6 x KB Swings (70#,53#)

Cash Out: 

 

Samantha bringing the hurt early at 6:00

6 for 6 all 6 rounds, Mark made it look easy.

Justin did not make the OHS look easy, but at Rx weight for six rounds it’s not supposed to be.

 

 


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