09.23.2014 – CrossFit Silverback

22
Sep

09.23.2014

Main – CrossFit All Levels

Buy In

Ultimate Stretch (No Measure)

250m row
Inchworm x 10m
Hamstring Stretch x 10m
Quad Stretch x 10m
Walking Lunge x 10m
Reverse Walking Lunge x 10m
Ultimate Stretch x 10m
Punter’s Walk x 10m

Buy In

Rolling 7’s (No Measure)

Team of up to 4 Athletes lines up and completes relay style
7 Rounds
1-2-3-4-5-6-7
Box Jump
Push Up
Wall Ball (16,10)

Strength

Split Jerk (WUT 80% in 10 min Perform ladder 6-1 2 min rest)

WOD

Metcon (AMRAP – Reps)

10 min AMRAP
10 Deadlifts 275/180
10 Pull-ups
10 Pushups

Cash Out

Tabata – Situps

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