01.30.2013 – CrossFit Silverback

29
Jan

01.30.2013

WARM UP

250 Row
Burgener Warm Up

BUY IN

Snatch Triple Pull
Each Position 3×3

STRENGTH

Squat  Snatch
5×4 @ 85%

WOD
“9”

Max rounds in 9 minutes
9x Overhead Squat (60% of  highest weight in strength)
9x  Burpees
9x Chest to bar pull-ups

CASH OUT
3 sets near max ring dips

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