09.29.2014 – CrossFit Silverback

28
Sep

09.29.2014

Main – CrossFit All Levels

Warm-up

MED BALL CIRCLE (No Measure)

Coach Directed

Buy In

3 Position Drills (No Measure)

3 Rounds of 3 (45,25)
Power from the High Hang
Power from the Knee
Power from the Floor
Squat from the High Hang
Squat from the Knee
Squat from the Floor

Strength

Squat Clean (WUT 85% 10 min, 3 set max reps)

WOD

Metcon (Time)

21-18-15-12-9-6-3
WallBalls 20/14
Deadlift 185/125
Box Jumps24/20 *18 min time cap

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