11.29.2012 – CrossFit Silverback

29
Nov

11.29.2012

WARM UP: Run and Skip

BUY IN:   Rope x 100 x then Run 200 then R0w 250

STRENGTH:

WOD:
1 round (As a team of 3, each member rotates through each part of the triplet before moving on to the next triplet as a team)

50 x Box Jumps
Run 400m
Row (score is total calories rowed)

30 x Wall Ball
Run 200m
Row

Flying Burpees 30m
50 x Double unders
Row

Cash Out: 

Med Ball Sit Ups x 2 min

2 Responses

  1. aggie93

    That’s why I get the big bucks Russell. Agreed that its been a good mix of WODs this week. After y’all went home I hit my endurance S&C stuff. Therefore, I probably looked a little ragged during my meetings today but at least I felt alive.

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