11.11.2013 – CrossFit Silverback

11
Nov

11.11.2013

WARM UP

Down & Back

BUY IN
See Above
STRENGTH
Back Squat 4 x 4 @ 85%
WOD
Rahoi
12 Min AMRAP
12 x  box jumps
6 x Thrusters 95/65
6 bar facing burpees
CASH OUT
100 Double Unders for time

Coach’s Note:  Hey Silverbacks,  this one is a close second for best HERO WOD when it comes to also being great training.  12 Minutes is right in the middle of the sweet spot, thrusters always tax the will but followed by a bar facing burpee this is going to feel like the 800 lb gorilla is sitting right in the middle of your chest.  Don’t forget to log it in to beyond the whiteboard and compare with the rest of the world.  Good luck.

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