11.14.2014 – CrossFit Silverback

13
Nov

11.14.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

3 min In a Dark Place (No Measure)

30 sec of each

Right hand:

Single handed swing

Single handed clean and press

Front squat

Left hand: repeat

Strength & Power Development

Clean and Jerk (70%x3, 75%x2, 80% 2×1, 75%x1, 80%x1)

WOD

Metcon (Time)

3 Rounds:

20 – 15 – 10

Pull-Ups

Power Cleans 115/75

Calories Rowed

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