03.13.2015 – CrossFit Silverback

12
Mar

03.13.2015

Main – CrossFit All Levels

GENERAL WARM UP

Run, Rope and Row (No Measure)

10 min any combination of the above.

SPECIFIC WARM UP

Metcon (No Measure)

Single Unders 1 min @ 75%% Intensity

Air Squat x 1 min @ 75%% Intensity

Single Unders 1 min @ 75% Intensity

2 min

Push Press x 6 (25,15)

Front Squat x 6

Double or Single Unders x 1 min @ 85%

3 min Ball over Bar Catch with Partner

Full squat just like your wall ball

Rest until you stop sweating and heart rate is slightly above resting.

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

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