03.14.2013 – CrossFit Silverback

13
Mar

03.14.2013

WARM UP   

5 -10 -15 Kip Swings
Lunge 10m
5 – 10- 15 Push Ups

BUY IN 

Same

STRENGTH

Navy Seal Complex

(Dead Hang Pull Ups)

Regular 2×7
Wide 2×7
Reverse (Chin Up) 2×7
Narrow 2×7
Cliff Hanger 2×7

WOD

Max rounds in 6 minutes
20 x Double-unders
5 x Deadlift (315#)

CASH OUT

Wall Ball sit ups x 1 min

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