10.07.2014 – CrossFit Silverback

6
Oct

10.07.2014

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

Shoulder Day (No Measure)

Steady Tempo 45/25

40:20 Work Rest

Shoulder Press

Push Press

Split Jerk

Strength

Split Jerk (work up to 1 x RMT)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 x Box Jumps 24/20″

12 x KB Swings 72/53#

12 x Chest to Bar Pull Ups

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