05.12.2014 – CrossFit Silverback

11
May

05.12.2014

Main – CrossFit All Levels

Warm-up

MED BALL CIRCLE (No Measure)

Coach Directed

Buy In

Metcon (AMRAP – Reps)

Tabata Bear

Strength

Front Squat (5-5-5-5)

Work up to your heaviest 5 reps

WOD

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees

Log total reps

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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