05.01.2013 – CrossFit Silverback

30
Apr

05.01.2013

WARM UP  

Row Relay x 3

BUY IN

Bear by the #’s 6 reps Dynamic Bear max for 2 min

STRENGTH

Squat Clean
Work up to Heavy Single

WOD

Every minute on the minute for max rounds
5 x Clapping push ups
9 x Kb swings (70#/53#)
Each minute thereafter add 1 rep to the push-up, continue until failure.

CASH OUT

Accumulate 1 min of L Sit/Hang

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