10.14.2014 – CrossFit Silverback

13
Oct

10.14.2014

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

Snatch Balance (60% of Squat Snatch 3 sets of 7 reps)

Push Press (75% 5×5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 min of:

Row 750 M

with remaining time

4 Power Cleans 135/95#

4 Chest 2 Bar Pullups

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