02.11.2014 – CrossFit Silverback

10
Feb

02.11.2014

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

Metcon (Time)

Bears and Burpees

Bear Complex 45/25

Burpees

1,2,3,4,5,6,7

Strength & Power Development

Push Press (Work up to 80% 10min then 3 sets max reps )

Conditioning

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 16 minutes:

Even minutes – Burpees x 10 reps

Odd minutes – Power Cleans x 5 reps (165/115)

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