12.30.2013 – CrossFit Silverback

29
Dec

12.30.2013

WARM UP

Row 250 + Push Ups & Lunges

BUY IN
Bear Complex 5 x the numbers
2 min x Dynamic Bear
STRENGTH
Squat Clean work up to a
comfortable 3 rep no more than 50%
Our emphasis is on speed and perfect execution
EMOM 3 reps x 8 min
Rest 10min then:
WOD
GRACE
for time 30 x Clean & Jerk (135, 95)
Really it’s ground to overhead what we have to focus on good form
CASH OUT
100 DU for time

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