02.16.2012 – CrossFit Silverback

15
Feb

02.16.2012

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

Metcon (AMRAP – Rounds)

“The One Bear, Two Bear, Three Bear”

5 min AMRAP

1 Bear Complex

1 10m Shuttle Run

Add one each Round

Strength & Power Development

Back Squat (Work up to 80% 10min then EMOM 7×3)

Conditioning

Metcon (Time)

21 Deadlifts 135/95#

21 Pullups

400m run

15 Power Cleans

15 Pullups

400m run

9 Push Press

9 Pullups

400m run

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