08.08.2013 – CrossFit Silverback

7
Aug

08.08.2013

WARM UP

Row x 250

Grab a PVC Pipe &

12 x Pass Through
12 x Back Squat
12 x Around the World
12 x Overhead Squat
12 x Pass Through
12 x OH Walking Lunges
12 x Around the World
12 x OH Walking Lunges

BUY IN
KB Complex (30 sec of each)
Around The World (L/R)
One Arm Swing (L/R)
Around Waist (L/R)
Ape Swing (L/R or Alt for one min)
Figure 8 (FtoB, BtoF)
Snatch (L/R)
STRENGTH
TGU 3 x 3
WOD

Tribute
Max rounds in 13 minutes
10x Thruster (115#)
10x KB swing (70#)
10x Burpees

CASH OUT

HSPU 3 sets near max

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