10.23.2014 – CrossFit Silverback

22
Oct

10.23.2014

Main – CrossFit All Levels

Warm-up

Triple Play (No Measure)

Row 250m

Run 200m

Jump Rope x 100 Single Under

Buy In

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength & Power Development

Snatch Deadlift (100% 2 x 7, 3 x 5)

Front Squat (65%x6, 70%x5, 75%x5, 80%x3 2 sets)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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