02.01.2013 – CrossFit Silverback

31
Mar

02.01.2013

WARM UP  

Ultimate Stretch

BUY IN 

Bear by the Numbers x 10
Rest 1 min
Dynamic Bear x 10 for time
STRENGTH

Dynamic Effort 3 X 1
3-Position Clean (low to high) + Jerk –
heaviest possible, rest 60-90 sec

WOD

5 rounds
10x Deadlift (bw)
10x KB swings (72#)
10x Burpee Box Jumps

CASH OUT

Accumulate 2 min Hollow Rocks

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