12.19.2013 – CrossFit Silverback

18
Dec

12.19.2013

WARM UP

Row 500
3 Rounds 
5 x Kip Swings
7 x Push Ups
9 x Squats

BUY IN
Wall Ball Relay
3 Rounds
with a partner
athlete with the ball is not
allowed to advance only throw
Each member does 10 -15-20
wall balls on each round respectively
STRENGTH
Pull Up Push Up Ladder
With a partner
1-8-1 alternating movements
not for time
WOD
10 Min AMRAP
7 x Front Squat (135, 95)
25 x  Sit up
CASH OUT
Double Unders (max in 2 minutes)

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