09.20.2012 – CrossFit Silverback

19
Sep

09.20.2012

WARM UP:  Run & Skip

BUY IN:  Run Row and Rope  row 250, run 200, 150 single unders

STRENGTH:  Sled Push 3 x .75 BW

WOD:

Helen’s ugly sister  

3 rounds
Overhead squats (115#/85#) 21-15-9x reps
KB swings (70#/53#) 9-15-21x reps
Run 400m

Cash Out: 

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