06.16.2014 – CrossFit Silverback

15
Jun

06.16.2014

 

Warm-up

Golfers Dozen

Row 250
12 x Pass Thru (dislocates)
12 x Back Squat
12 x Around the World (left)
12 x Front Squat
12 x Around the World (right)
12 x Overhead Squat
12 x Pass Thru

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)
5 min time limit

Strength

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

WOD

8 rounds
20 sec Deadlift (185. 115) 10 sec rest
20 sec Burpee 10 sec rest

Cash Out

100 x DU

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