12.05.2014 – CrossFit Silverback

4
Dec

12.05.2014

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Warm-up

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 (work up to 1 x RMT in 12 min)

Clean and Jerk (EMOM x 3 8 rounds @ 70% 1x RTM)

WOD

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint

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