01.07.2014 – CrossFit Silverback

6
Jan

01.07.2014

WARM UP

Row 250 & Golfer’s Dozen

BUY IN
Screaming 7’s Ladder
Relay 3 to a team (pair in a pinch)
1-7 Ladder
Box Jump
Push Up
Wall Ball
STRENGTH
Jerk 1RM
WOD
3 RFT
10 x Front Squats (175, 125)
15 x Box Jump overs
15 x Chest to bar pull ups
CASH OUT
HSPU 3 min max reps or max hold

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