20
May
05.21.2014
Main – CrossFit All Levels
Warm-up
Buddy Row (No Measure)
3 x 250 Alternating between 2 or 3 athltetes
Buy In
3 min Cindy (No Measure)
AMRAP for 3 min
5 x Kip Swing
10 x Superman
15 x Squat
SILVERBACK STRONG
Turkish Get Up (5 – 3 – 3 -1 -1 )
2 x Rope Climbs between each set.
(legs free, with legs or rope row x 6)
Farmer’s Carry (100m (1 lap around perimeter))
Rest equal to time of walk.
Metcon (AMRAP – Reps)
1 min Toes to Bar
30 sec rest
1 min Tuck Crunch
30 sec rest
1 min Flutter Kick
30 sec rest
1 min Sit Ups