09.17.2014 – CrossFit Silverback

16
Sep

09.17.2014

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 (60%x5,70%x3,80%x3,90%x1 20 min)

WOD

Metcon (Time)

50 x Sit Ups
21 x KB Swings 70,53
30 x Double Unders
18 x KB Swings
25 x Double Unders
15 x KB Swings
20 x Double Unders
12 x KB Swings
15 x Double Unders
9 x KB Swings
10 x Double Unders
6 x KB Swings
5 x Double Unders
3 x KB Swings
50 x Sit Ups

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