WARM UP: 400 meter complex 

CASH IN:  Med-ball gauntlet

STRENGTH: Clean 3, 2, 2, 1, 1 @ 90% 1RM


For time:

Run 200 meters
50 Push-ups
Run 200 meters
50 Sit-ups
Run 200 meters
50 Squats

Run 200 meters

CASH OUT:  4 sets Dead Hang Pull Up

10 Responses

  1. Zach

    Silverback Nation, if there is anyone out there interested in volunteering for the Houston Metro Dash this Saturday May 7th please contact me. I know y’all had expressed some interest at the Bayou City competition and if anyone wants to come out and see the Silverback Bullets run the course let me know.
    Send me a quick email with your basic contact info at [email protected].
    Thanks y’all and hopefully we get to be out at the box this week to see everyone!!

  2. Dick D

    Cleans: 155 felt OK with this and I usually struggle. Not sure if it’s technique improving, strength or both but I’ll take it. Why is it that 10 more lbs got in my head so bad on the games WOD? Crazy

    WOD: 8:19? with games style pushups, Ab Mat situps, and squats to med ball (keeps me from short squats as I fatigue after the first rep)

    Tim M smoked it. Hats off.

    Pullups: Honestly don’t remember but something like 20ish, 15ish, 10, 10

  3. Russell Wells

    I did the WOD in 9:58. Not a stellar time, but it was under 10:00. Anna wouldn’t let me pass on the last 200… LOL

    1. Seriously, the best race to the finish of the day, Anna at a full sprint trying to run Russell off the road. Maybe this CrossFit competition thing has got Anna going.