05.27.2014 – CrossFit Silverback

26
May

05.27.2014

Main – CrossFit All Levels

Warm-up

Ultimate Stretch (No Measure)

250m row
Inchworm x 10m
Hamstring Stretch x 10m
Quad Stretch x 10m
Walking Lunge x 10m
Reverse Walking Lunge x 10m
Ultimate Stretch x 10m
Punter’s Walk x 10m

Buy In

KB Swing and Clean Gauntlet (No Measure)

In ascending order 5 KB lightest to heaviest 3 swings, 2 cleans, 1 press. Two times through each arm

Strength

Front Squat (75% 1 RM set to failure 15 breaths rest x 3)

You want to record the total reps performed

WOD

Metcon (Time)

18-15-12-9-6-3 Power Clean (135, 85)
36-30-24-18-12-6 Sit Ups

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