11.21.2014 – CrossFit Silverback

20
Nov

11.21.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

A six-pack of bear (No Measure)

3 min AMRAP

6 x Deadlift

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

Strength & Power Development

Clean and Jerk (80% x 3, 85% x 2, 90% x 1, 85% x 1, 80% x 2 )

WOD

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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