06.09.2014 – CrossFit Silverback

7
Jun

06.09.2014

Warm Up

250 Row and More

250 Row
25 m of:
Jog w./ backward return x 2
High Knees
Butt Kickers
Forward Lunge
Backward Lunge
Skip w/ backward return
Giant Skip w/ backward return
Hop Strong Leg
Hop Weak Leg
Broad Jump

Buy In

Thruster Buddy Ladder (45,25)
1-6-1

Strength

Back Squat (EMOM 8 min 3 x Front Squat 1RM or 80% Back Squat)

WOD

The Chief

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Cash Out

2 Min Sit Ups

Max reps in 2 min

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