08.12.13 – CrossFit Silverback

12
Aug

08.12.13

WARM UP

Row x 250
Push ups and Lunges

BUY IN
Row and Bear Crawl
3 Rounds
Teams of two
Athlete one crawls 20m
Athlete two rows.
Bear sets the tempo, Row for calories.
 If there is a third athlete, static hold squat or
feet six inches off the deck in the supine
STRENGTH
Hip Mobility
WOD

3 rounds, 21-5-9x
Pull-ups
Box jumps (24 inch)
Hand release push-ups

CASH OUT

Row 500 for time

It does look tough and that's just the warm up.

It does look tough and that’s just the warm up.

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