04.23.2014 – CrossFit Silverback

22
Apr

04.23.2014

Warm-up

Row 250 x 3 with a partner
“Rest” = A Round of Cindy
Round 1 should be about 3/4 effort with greater effort on consecutive rounds.

ITW

(3 Rounds for calories)

3 Rounds
2 min AMRAP
3 x Bear Complex (135, 85)
Row for Cal until time complete
Rest 2 min
5 min rest following round 3: Score only Calories

 (3 Rounds for reps)

3 Rounds
2 min AMRAP
KB Swing x 15 (72,53)
Squats x Until time complete
Rest 2 min
Rest 5 min following round 3: Score only squats. Attempt to achieve round 1 results as close as possible on rounds 2 and 3

 (For reps)

Pull Ups Max Reps (Dead Hang)
Rest 15 Breaths
Pull Ups Max Reps
Rest 15 Breaths
Pull Ups Max Reps
Rest 2 min
Push Ups Max Reps
Rest 15 Breaths
Push Ups Max Reps
Rest 15 Breaths
Push Ups Max Reps

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