07.28.2014 – CrossFit Silverback

27
Jul

07.28.2014

Main – CrossFit All Levels

Warm-up

Buddy Row (No Measure)

3 x 250 Alternating between 2 or 3 athltetes

Buy In

Thunderstruck (No Measure)

Perform one Burpee for every “thunder” you hear the band sing.

Strength

Squat Clean (10 min Est training 3 Rep: EMOM 3x7min @ 5 rm)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
3 x Deadlifts (225/155)
6 x Burpees
9 x Double Unders

Add 1 x Deadlift per round, 2 x Burpees, 3 x Double Unders per round

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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