02.04.2013 – CrossFit Silverback

3
Feb

02.04.2013

DON’T FORGET ABOUT FUN de MENTALS AT 5:30pm.

Zach has been saving some workouts in his back pocket and we thought we would take’em for a spin this week.

WARM UP / BUY IN:   

400m Run then
3 rounds
10 Kip Swings
10 Shoulder Pass
10 Inch Worm + Push Up

STRENGTH:  Back Squat 4×5 @ 80%

WOD: 

30 Power Cleans
25 Front Squats
20 Shoulder 2 Overhead
15 Hang Power Snatches
10 Overhead Squats
RX (115/75)

Cash Out: 

100 Abmat sit ups (straight legs)

 

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