11.26.2013 – CrossFit Silverback

25
Nov

11.26.2013

WARM UP

250 Row 

Golfers Dozen

BUY IN

The Little Dirty
30 seconds of each (45,25)
Back Squat
Front Squat
Overhead Squat
Rest
Shoulder Press
Push Press
Jerk
Rest
Power Clean
Power Snatch
STRENGTH
Shoulder Press 4×5 @ 90%
WOD
21-15-9
Pull ups
Front Squats (135, 85)
CASH OUT
Buddy Med Ball Sit Ups x 2min

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