01.05.2015 – CrossFit Silverback

4
Jan

01.05.2015

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

The Gauntlet (No Measure)

Set Up 12, 16, 20 and 24

2 Rounds

At each box

3 x Box Jump

3 x Push Up

Strength & Power Development

Clean Pull (95% 3×3)

Conditioning

Back Squat (90% 4 sets of 2)

Metcon (Time)

21-15-9

Power Snatch (115/75)

Bar Facing Burpees

-50 Double Unders after each round

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