12.23.2013 – CrossFit Silverback

22
Dec

12.23.2013

WARM UP

Row 250 + Push Ups & Lunges

BUY IN
Buddy Bear
1-8
STRENGTH
Squat Clean work up to a
comfortable 3 rep
EMOM 3 reps x 8 min
WOD
AMRAP plus reps in 10 minutes of:

7 Thrusters (115, 75lbs)
12 Kettlebell Swings (70,53lbs)
7 Pull-ups

CASH OUT
1 min of vertical push ups

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