06.11.2013 – CrossFit Silverback

10
Jun

06.11.2013

WARM UP  

Down & Back

BUY IN
See Above
STRENGTH
Jerk: Work up to heavy 3 rep in 12 min
Rest 5 min then 2 x 10 with 2 min rest in-between sets
WOD
“Circling the Drain”
For Time 60m Farmer Carry (Uneven)
T2B x 30
60m Overhead Lunges (45, 25)
Can Opener x 30 (use the same plate as the overhead lunges)
60m Flying Burpees
Abmat Sit ups x 30
60m = 1 Lap around the mats

CASH OUT

3 Sets near Max Pull Ups

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