12.31.2013 – CrossFit Silverback

30
Dec

12.31.2013

DSC08996

Our sometime visitor Circus Strongman Archibald McBeef

WARM UP

Row 250 & Golfer’s Dozen

Then: Burgener Warm Up

BUY IN
Snatch Triple Pull
STRENGTH
Snatch Technique 10 min work up to a comfortable 3 rep
EMOM 3 reps 8 min
WOD

10 mins max reps, consisting of the following stations:
4 minutes – Thruster 115
3 minutes – KB Swing 53
2 minutes – Bar Muscle-ups
1 minute – Burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

CASH OUT

1 Response

Leave a Reply