Silverback week 1

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run/600m Bike

3 Wall Walks

10 Burpees

10 DB Thrusters

200m Row

Metcon

Metcon (Time)

RX- 4 Rounds

400m Run/500m Row/1200m Bike

20 Burpee

10 DB Thrusters 45/25

RX+ 3 Rounds

800m Run/1000m Row/3000m Bike

20 Burpee Box Overs 24/20

10 DB Thrusters 50/35

FX 4 Rounds

200m Run

15 Burpees

10 DB Thrusters (Scale as needed)

Extra Work

Metcon (AMRAP – Rounds)

30 Wall Walks
This isnt timed, just put all the reps you complete. 30 wall walks = 30 reps

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