06.09.2014 – CrossFit Silverback

8
Jun

06.09.2014

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

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

(No Measure)

Buddy Thruster Ladder
1-6-1

Strength

Back Squat (EMOM 8 min x 3 at Front Squat 1RM )

WOD

The Chief (AMRAP – Rounds)

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

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