11.14.2013 – CrossFit Silverback

14
Nov

11.14.2013

WARM UP

250 & 
3 Rounds

5x Kip Swing
10x Superman
15xSquat

BUY IN
Buddy Burpee Ladder 1-8
STRENGTH
Deadlift       85% 4×4
WOD

Repeat for 3 rounds total, rest 2 minutes between rounds
AMRAP 4 minutes of
10x Push press (115#/75#)
20x Double Unders
15x Sit Ups

CASH OUT
None

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