03.17.2015 – CrossFit Silverback

16
Mar

03.17.2015

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)

3-6-9-12

Hang Power Snatch (45/25)

Burpees

Strength & Power Development

Push Press (10 min work up to Training 1RM, 80%x5,4,3,2,1)

Conditioning

Metcon (Time)

50 Cal Row

50 Box Jumps

25 Power Snatch (115/75)

25 Burpees over Bar

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