10.13.2014 – CrossFit Silverback

12
Oct

10.13.2014

Main – CrossFit All Levels

Warm-up

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

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Weightlifting

Back Squat (60%x8, 65%x8, 70%x6, 75%x6x2)

Clean Pull (90% 7×2 then 5×3)

WOD

Metcon (Time)

5 Rounds for time of:

5 Deadlift 275/185#

10 Bar facing Burpees

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