02.19.2014 – CrossFit Silverback

18
Feb

02.19.2014

WARM UP

250 Row + 3 Rounds of 5xKip Swing 5xPush Ups 10xSquats

BUY IN

Agility Ladder with Sprint: One Foot x 3 Two Foot x 3 Icki Shuffle x 3

STRENGTH

None

WOD

1) 1 arm KB or DB snatch x 50 reps each hand. (Choose a weight that allows
you to perform 6 – 8 hard reps per hand)
2) Sandbag Squat x 50 reps (Choose a weight that allows you to perform 6 –8 hard reps per set)
3A) mixed grip pull ups 3 x max
3B) mixed grip push ups 3 x max
4) Knees to Elbows x 50

CASH OUT
2 min Max DU

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