02.12.2013 – CrossFit Silverback

12
Feb

02.12.2013

DON’T FORGET ABOUT FUN de MENTALS MOVING TO 7:30 PM Tues and Thurs.   5:30pm Tues and Thurs is still the best time to come visit and join one of our motivated workouts.

WARM UP:  3 rounds (1 every 2 min) 

Hollow Rock x 20
Superman x 15
Star Jumpers x 10 (Squat Jump with hands touching ground to overhead)

BUY IN: 

KB Gauntlet (m: 25, 30, 35, 45) (f: 15, 20, 25, 30)
Round 1 Swings x 5
Round 2 Cleans x 5
Round 3 Snatch x 5

STRENGTH:  Hand Stand Push Ups x 3 near max

WOD: 

Max rounds in 10 minutes
Switch arms between rounds
1x KB clean (53#/36#)
2x KB Thruster
1x KB windmill

Cash Out: 

1 Max Unbroken Set of Wall Balls (20,16)

 

 

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