01.30.2015 – CrossFit Silverback

29
Jan

01.30.2015

Main – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

KB & Box Gauntlet (No Measure)

2 Rounds

3 x KB Swing

3 x Box Jump

Boxes are lined up 12, 16, 20, 24

KB lined up 20/15, 25/20, 35/25, 45/30

Strength & Power Development

Front Squat (85% 4 sets of 3)

Conditioning

Metcon (Time)

20 – 18 – 16 – 14………..2

KB Swings 70/53

Box Jumps 24/20

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