09.13.2012 – CrossFit Silverback

12
Sep

09.13.2012

WARM UP:  Run & Skip

BUY IN:   (For time) Run Row and Rope  row 250, run 200, 150 single unders

STRENGTH:  Navy Seal Complex

WOD:  

 

For total reps, use a running clock
1 minute KB Swing (70#/53#)
20 seconds Double unders
40 seconds KB Swing
20 seconds Double unders
30 seconds KB Swing
20 seconds Double unders
20 seconds KB Swing
20 seconds Double unders

Cash Out: 

Max Sit Ups 2 min

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