09.18.2012 – CrossFit Silverback

17
Sep

09.18.2012

WARM UP: Push Ups and Lunges 

BUY IN:    KB Swing Gauntlet w/ Push Ups  2 x 5+3

STRENGTH: Deadlift 3×2 @ 100% 1 RM

WOD:

Max rounds in 12 minutes
5x Push-press (115#/75#)
10x KB swings (70#/53#)
15x Squats

Cash Out: 

3 x Pull Ups near max (Deadhang)

8 Responses

  1. Jessica Ayala

    Sooooo excited! DL @ 235lbs. Last time I did that weight was for a PR back in May 2011 before I pulled my back. WOD total rounds was 6+5 p.p. That 55lb KB was no joke. Really liked this WOD! See yall at 6am tomorrow!

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