01.19.2015 – CrossFit Silverback

18
Jan

01.19.2015

Main – CrossFit All Levels

Warm-up

250 Row and More (No Measure)

250 Row

25 m of:

Jog w./ backward return x 2

High Knees

Butt Kickers

Forward Lunge

Backward Lunge

Skip w/ backward return

Giant Skip w/ backward return

Hop Strong Leg

Hop Weak Leg

Broad Jump

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 (75% EMOM 5 Rounds + 1 rep each round)

Conditioning

Metcon (AMRAP – Rounds and Reps)

8 Minutes

7 x Deadlift @ 65%

60 x Double unders

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