12.24.2013 – CrossFit Silverback

23
Dec

12.24.2013

DON’T FORGET 9:00 am ONLY ON CHRISTMAS EVE!

 

WARM UP

Run 400

3 round

5 x Kip Swing
5 x Superman
5  x Lunges (each leg)

BUY IN

Musical Bears
STRENGTH
10 minutes to work up to a 1 rm KB snatch (must be able to do both arms)
WOD

5 Rounds for time of (15 min cap):
5 Power Cleans (155lbs)
10 Burpees
200m Run

CASH OUT
Let’s try that again, one minute vertical sit up.

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