03.11.2015 – CrossFit Silverback

10
Mar

03.11.2015

Main – CrossFit All Levels

Warm-up

Rolling 7’s (No Measure)

Team of up to 4 Athletes lines up and completes relay style

7 Rounds

1-2-3-4-5-6-7

Box Jump

Push Up

Wall Ball (16,10)

Conditioning

1: Metcon (No Measure)

EMOMx14min

Odd: 7 Power Clean at 135/95

Even: 30 Double Unders

2: Metcon (No Measure)

EMOMx12min

Odd: 5 Overhead Squats at 135/95

Even: 5 Box Jumps, “30/24”

3: Metcon (No Measure)

EMOMx10min

Odd: 3 x Power Snatch at 135/95

Even: 15 x Wall Ball

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