08.18.2014 – CrossFit Silverback

17
Aug

08.18.2014

Main – CrossFit All Levels

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

Tabatabell (No Measure)

Light to medium KB, Alternate tabat rounds between swings and goblet squats. Lowest round is score.

Strength

Squat Clean (WUT 85% in 10 min EMOM x 3 7 rounds)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min:
10 KB Swings 70/53#
10 HR Pushups
10 Pullups

Cash Out

Metcon (AMRAP – Reps)

Tabata Sit Ups

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