Monday 03.09.15 – CrossFit Silverback

8
Mar

Monday 03.09.15

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

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

Clean & Jerk Complex (7 min EMOM @ 80%)

1 x Squat Clean

1 x Hang Clean

1 x Jerk

Metcon (AMRAP – Rounds and Reps)

The Ladder (10 min AMRAP)

Power Clean 135/95

Wall Ball 20/14

3-3, 6-6, 9-, 12-12, etc

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