Silverback

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row/run

10 KBS

10 Push Ups

10 Lunges

Silverback Primer

2 Sets

5 Inchworms

200′ Single Arm Overhead Carry (change every 50′)

Push Press Primer

5-5-5

Weightlifting

Push Press (10-10)

Setting a weight baseline today. Bar will be from rack. Completing several sets of 5 to 7 reps will allow you to build in weight without burning out. We can aim for 2 or 3 attempts of 10 reps as the weight starts to get heavier. Rest as needed between sets.

Metcon

Little Dipper (Time)

21-15-9

Push Jerks 115/80

Push-Ups

RX+

21-15-9

Push Jerks 135/95

Lateral Barbell Burpees

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