11.17.2014 – CrossFit Silverback

16
Nov

11.17.2014

Main – CrossFit All Levels

Warm-up

Push Ups and Lunges (No Measure)

10 x Squats

6 x Push Ups

6 x Forward Lunges

6 x Offset Push Ups

6 x Rear Lunges

6 x Offset Push Ups

6 x Squat Jumps

6 x Diamond Push Ups

Buy In

Budddy Bear (No Measure)

2 athletes 1-6 ladder alternating each set.

Strength & Power Development

Clean Pull (5 sets of 3 100%)

Back Squat (5 sets of 4 85%)

WOD

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

3 Deadlifts 135/95

3 Hang Power Cleans 135/95

3 Push Press 135/95

30 Double-Unders

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