07.07.2014 – CrossFit Silverback

6
Jul

07.07.2014

 

Warm-up

Buddy Row

3 x 250 Alternating between 2 or 3 athltetes

Buy In

Hands and Feet

Each Movement alternate hands and feet on agility ladder.
One Foot/Hand x 2
Two Foot/Hand x 2
Buzz Saw x 2

Strength

Back Squat (EMOM 8 rounds 3 x 5 rep max (10 min workup))

WOD

Every 30 Sec until unwilling or unable to continue
Every 30 seconds until failure, no time cap
1 x Deadlift (155,105)
1 x Hang power clean
1 x Push jerk

Cash Out

2 min TGU Sit Ups

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