04.08.2013 – CrossFit Silverback

7
Apr

04.08.2013

WARM UP  

“Mobility Cindy”

3 minutes (not race pace)
Kip Swings x 5
Supermans x 10
Squats x 15

Rest 2 min then:

BUY IN 

KB x 10 (left and right)
Around the World
One handed swing
Around the Back
Ape Swing
Figure 8
2 handed swing

STRENGTH

Deadlift 4 x 4 X 85%

WOD

8 rounds for max reps
20 seconds Hang power clean (115#)
Rest 10 seconds
20 seconds Push press (115#)
Rest 10 seconds

CASH OUT

Accumulate 1 min L-Sit or Hang

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