12.31.2014 – CrossFit Silverback

30
Dec

12.31.2014

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

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 Deadlift (120% 4×4)

Conditioning

Metcon (Time)

4 rounds for time of:

10 Hang Power Clean 155/105

20 Wall Balls 20/14#

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