04.10.2014 – CrossFit Silverback

10
Apr

04.10.2014

WARM UP

Row 500m
Down and Back

Lunges x 20m
Flying Burpees x 20m
Bear  Crawl x 20m

BUY IN

See Above

STRENGTH

Deadlift
5×5

WOD

“Stewed”

Run x 800m
or
Row x 1000m

then

12 Rounds
Dead Hang Pull Ups 1-6-1
Push Ups 2 – 12 – 2
Sit Ups 3 – 18 – 3
Squat 4-24-4

then

Run x 800 m
or
Row x 1000m

Whichever you didn’t choose to start with.

CASH OUT

None

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