06.12.2014 – CrossFit Silverback

11
Jun

06.12.2014

Warm-up

Med Ball Complex

Jog 200m then:
With a partner
30 sec Underhand Toss
30 sec Wall Ball Toss
30 sec Electric Chair Toss
30 sec Seated Toss
30 sec Partner Twist
Repeat

Buy In

Box Jump Gauntlet 

2 rounds
3 x Box Jump on boxes of graduating size (12, 16, 20, 24)
3 x Burpees between each box
Time limit 5 minutes

Strength

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

WOD

30 x Toes to Bar
30 x Box Jumps (24,20)
30 x Burpees
Thats right, 1 round

Cash Out

Tabata Rope

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

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