4/24/15 – CrossFit Silverback

23
Apr

4/24/15

CrossFit Silverback – CrossFit All Levels

Warm-up

Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

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)

Weightlifting

Front Squat (Record Last Heavy Set)

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 4 reps @ as heavy as possible

Rest 2 minutes between sets.

Conditioning

Metcon (Time)

“Burner”

36-30-24-18-12

Double Unders

18-15-12-9-6

Wall Ball 20/14

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