04.24.2013 – CrossFit Silverback

24
Apr

04.24.2013

WARM UP  

Run x 200
Lunge x 10
Run x 200
Supermans x 15
Runx200
Squats x 20

BUY IN 

See Above

STRENGTH

Work Up to Heavy 3 Rep  Squat Clean

WOD

5 rounds
Set up 3 cones 20m apart, start WOD at center cone
20-40-20m shuttle run
8x KB swings (72#)
16x Push-ups

CASH OUT

Wall ball Sit Ups

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