01.21.2013 – CrossFit Silverback

20
Jan

01.21.2013

WARM UP 250 m row Push Ups & Lunges

BUY IN
Empty Bar Thruster Ladder
45 men 25 women
1-8
 STRENGTH
Jerk 4×5 @ 75%
WOD
3 RFT
10 x strict pull up
15 x V ups
20 x overhead lunges (plate or KB)
CASH OUT
Coach’s Stretch

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