01.27.2014 – CrossFit Silverback

26
Jan

01.27.2014

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

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

Back Squat (80% 3×2)

Conditioning

Metcon (Time)

3 Rounds:

15 Deadlift, 245/165

15 Toes to Bar

15 Push Ups

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