09.22.2014 – CrossFit Silverback



Main – CrossFit All Levels

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250 Row and More (No Measure)

250 Row
25 m of:
Jog w./ backward return x 2
High Knees
Butt Kickers
Forward Lunge
Backward Lunge
Skip w/ backward return
Giant Skip w/ backward return
Hop Strong Leg
Hop Weak Leg
Broad Jump

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The Bear Complex (No Measure)

Performed by the #’s with coach
5 rounds of
1 x Deadlift
1 x Hang Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press (behind the neck

Rest 1 min

Performed on your own for 3 min
more advanced athlete’s can do “Dynamic Bear”
1 x Squat Clean to a Thrusters to a Back Squat and a Thruster


Squat Clean (WUT 80% in 10 min Perform ladder 6-1 2 min rest)


Metcon (AMRAP – Reps)

5 Rounds; 3 min AMRAP, 1 min rest between rounds
400 Run
Max Effort Thrusters 95/65

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