02.09.2015 – CrossFit Silverback



Main – CrossFit All Levels


Ultimate Stretch (No Measure)

250m row

Inchworm x 10m

Hamstring Stretch x 10m

Quad Stretch x 10m

Walking Lunge x 10m

Reverse Walking Lunge x 10m

Ultimate Stretch x 10m

Punter’s Walk x 10m

Buy In

Metcon (No Measure)

Barbell Tabata 45/25

R1-R2 – Deadlift

R3 -R4 – Hang Power Clean

R5-R6 – Front Squat

R7- R8 – Push Press

Strength & Power Development

Overhead Squat (10 min work up to 3 Rep then: EMOM 5 x 2)


Metcon (4 Rounds for reps)

AMRAP 4 rounds:

45 sec work / 45 sec rest

Ground to Overhead (135,85)

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