03.23.2015 – CrossFit Silverback

22
Mar

03.23.2015

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 (AMRAP – Rounds)

4 min AMRAP

6 x KB Swing (35,25)

6 x Goblet Squat

If the KB is put down or any pause other than change of grip 6 x Burpees

Strength & Power Development

Back Squat (2 x 10 at best weight (recommed 75%-80%) to start)

Conditioning

Satan’s Whiskers (Time)

3 RFT:

10 C2B Pull ups

10 Front Squats, 165/115

10 Burpees

Created at CF New England

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