07.07.2014 – CrossFit Silverback

7
Jul

07.07.2014

Main – CrossFit All Levels

Warm-up

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes

Buy In

Hands and Feet (No Measure)

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 min x 3 at Front Squat 5RM (last week))

You will have 10 min to get to this weight

WOD

Metcon (AMRAP – Rounds)

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

TGU Sit Ups x 2min

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