08.11.2014 – CrossFit Silverback

10
Aug

08.11.2014

Main – CrossFit All Levels

Warm-up

Med Ball Complex (No Measure)

Jog 200m then:
With a partner
30 sec Underhand Toss
30 sec Wall Ball Toss
30 sec Electric Chair Toss
30 sec Seated Toss
30 sec Partner Twist
Repeat

Buy In

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength

Squat Clean ( 5 x 5 @ 80%)

WOD

Metcon (Time)

3 rounds for time of:
15 x Burpees Jump over
15 x Deadlifts 185/125#
15 x Chest 2 Bar Pullups

Cash Out

40:20 Work to Rest of:
Sit Ups
Plank Holds
Flutter Kicks
6 inch Hold

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