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