09.09.2014 – CrossFit Silverback

8
Sep

09.09.2014

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

Tabata Rope (No Measure)

Perform Single Unders for 20 sec work, 10 sec rest for 8 rounds

Strength

Split Jerk (WUT 85% in 10 min EMOM x 3, 6 rounds)

WOD

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS – 5 MINUTE AMRAP – 2 MINUTES REST – AMRAP:
10 PUSH-UPS
15 KETTLEBELL SWINGS 70/53
30 DOUBLE-UNDERS

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