Main – CrossFit All Levels

So Murph is in the rear view mirror. Now we have started taking out our one rep max in the lifts and stretching them out to sustained exceptional effort. Today, SILVERBACK STRONG, we stay functional, steady and heavy, this is our version of farm work.


Run, Rope and Row (No Measure)

10 min any combination of the above.

Buy In

Down and Back (No Measure)

2 Rounds
Work with a partner relay style
after each movement.
Walking Lunges x 20m
Burpee Broad Jumps x 20m
Bear Crawl x 20m


1a: Floor Press (5-4-3-2-1)

1b: Bent Over Row (5 x Max Reps with Press Bar)

2a: Renegade Row (10-8-6-4)

2b: Ring Dips (4 x Max: On a band and more than 8 get a new band)

3: L-Sit (Time)

Accumulate 2 min in L-Sit position – record total time elapsed