01.02.2014 – CrossFit Silverback

1
Jan

01.02.2014

WARM UP

Row 250

BUY IN
Down & Back 2.0
25m Sprint
25m Bear Crawl
25m Flying Burpee
Rest 1 min
REPEAT
STRENGTH
Jerk Technique 10 min work up to a comfortable 3 rep
EMOM 3 reps 8 min
WOD

3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 x Burpees
7 x Ground-to-shoulder (155lbs)

CASH OUT
Row x 500m

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