06.10.2014 – CrossFit Silverback

9
Jun

06.10.2014

This week we continue or quest for strength endurance. Go to the mirror, look deep into you own eyes and say “I refuse to be a one rep wonder.”

Warm-up

Tabata Rope

Perform Single Unders for 20 sec work, 10 sec rest for 8 rounds

Buy In

Rolling 7’s

Team of up to 4 Athletes lines up and completes relay style
7 Rounds
1-2-3-4-5-6-7
Box Jump
Push Up
Wall Ball (16,10)

Strength

Push Press (EMOM 7 min x 3 @ 80% 1RM )

WOD

Double Unders 42-30-18
KB swings 21-15-9 (72, 53)

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