01.24.2013 – CrossFit Silverback

23
Jan

01.24.2013

FREE INTRODUCTORY LESSON for visitors on Tues or Thurs at 5:30 pm. GET IN TONIGHT.

WARM UP:  Run and Skip + Push Ups and Lunges

WOD: ITW

 

3 Rounds
7 x Deadlift @ 70% 1 RM +
Run x 200m  +
2:00 Rest
Then:
5 minute intermission (including 3rd-2min rest period above)
2
5x Front Squat @ 80% 1 RM +
2:00 minute Row @ >500m +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
3
6 x Double KB Cleans (53#, 35#) +
10m KB Bear Crawl +
10m OH Carry
3 sets, 1 minute rest between

 


 

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