07.22.2014 – CrossFit Silverback

21
Jul

07.22.2014

Warm-up

Golfers Dozen (No Measure)

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

3 min Cindy (No Measure)

AMRAP for 3 min
5 x Kip Swing
10 x Superman
15 x Squat

Strength

Split Jerk (Establish training 5 rep)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min
5 x Jerk @ 50% 1 RM
10 x Toes to Bar

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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