4/17/15 – CrossFit Silverback

16
Apr

4/17/15

CrossFit Silverback – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Agility Ladder (No Measure)

2 x One Foot

2 x Two Feet

2 x Cross Country

2 x Buzz Saw

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

Conditioning

Metcon (Time)

“Burner”

5 rounds of:

7 Thrusters (75, 55#)

30 Double Unders

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