01.14.2014 – CrossFit Silverback

13
Jan

01.14.2014

WARM UP 

Row 250

BUY IN
Agility Ladder plus 10m Sprint
Single Foot x 3
Double Foot x 3
Buzz Saw x 4
STRENGTH
Jerk: Work up to 80%
4×4 @ 80%
then
Drop 10%
1×10
Rest 1min
1×10
WOD
3 RFT
10 x Front Squats (175, 125)
15 x Lateral Bar Burpees
15 x chest to bar pull ups
CASH OUT
100 DU for time

Leave a Reply