05.23.2013 – CrossFit Silverback

23
May

05.23.2013

WARM UP  

Bear Crawl 10m
Wall Ball x 5, 10, 15
Crab Walk 10m

BUY IN 
See Above
STRENGTH
2 x Farmer Walk  x 40 m
2 x Farmer Walk x 40 m (Rack Position)
WOD 

Bear something else
3 rounds, 21-15-9x reps of the following BB complex
Bar load per round is 75#, 95#, 115#, rest 2 minutes between rounds
Clean
Front squat
Push press
Back squat
Push press
Return bar to floor=1 rep
Each bar drop=fault, 1 burpee per fault after wod completed

 

CASH OUT
Penalty Burpees

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