12.11.2013 – CrossFit Silverback

10
Dec

12.11.2013

WARM UP

Not for Time
Row 10 calories & Bear Crawl 10m & 5 Bear Complex
Row 20 calories & Bear Crawl 20m & 10 Bear Complex

BUY IN
Are you kidding?  See above
STRENGTH
See Below
WOD
SILVERBACK STRONG
1. Deadlift 4×4 @ 75%
2a. Double KB Clean & Push Press 5, 3, 1 as heavy as possible.
2b. 2 min Farmer Carry (use the same KB as above if possible)
        stop wherever you are at the end of the time and immediately perform
        2a
3, 6 Rounds 40 sec work 20 sec rest
       Alternate between, Dry Land Swim Qual and Ab Mat Sit Ups
CASH OUT
Row 500m for time

 

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