12.18.2014 – CrossFit Silverback

17
Dec

12.18.2014

Main – CrossFit All Levels

Warm-up

Golfers Dozen (No Measure)

Row 250

12 x Pass Thru (dislocates)

12 x Back Squat

12 x Around the World (left)

12 x Front Squat

12 x Around the World (right)

12 x Overhead Squat

12 x Pass Thru

Buy In

Box Jump Gauntlet (No Measure)

2 rounds

3 x Box Jump on boxes of graduating size (12, 16, 20, 24)

3 x Burpees between each box

Strength & Power Development

Front Squat (90% 5×2)

Clean Deadlift (115% 5×4 sets)

WOD

Metcon (Time)

5-4-3-2-1 Squat Clean Thrusters 135/95

10-8-6-4-2 Toes-To-Bar

Cash Out

2 Min Sit Ups (AMRAP – Reps)

Max reps in 2 min

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