The SILVERBACK BUFFET – CrossFit Silverback

15
May

The SILVERBACK BUFFET

 

Warm-up

Tri

Row x 250
Run x 200
Single Under x 50
Row x 500
Run x 400
Single Under x 100

Monday

Front Squat (5-5-5-5)

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

Tuesday

Push Press (5-5-5-5)

AMRAP – Rounds and Reps

Every 2nd MOM until failure
10 x Overhead Squat 95/65
10 x Pull Ups

Wednsday

Handstand Push-ups (3 x Near Max)

4 Rounds for Time
20 x Wall Ball
20 x Box Jumps
500m Row

Thursday

3 Rounds AMRAP

1 min max Power Cleans 135
1 min max Double Unders
1 min kb swing
1 min Rest

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