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Friday 030317

CrossFit Buffalo – CrossFit

Warm-up

2-3 Rounds

Down Dog to Press Up x10

Glute Bridge x10, hold at top for :02s

Beat Swings x10

:30s Plank

Samson Lunge x10

Muscle Clean w/ BB x10

After warm up, DB Muscle/Power Clean Review

Conditioning

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Cash Out (Optional)

4 Rounds – NOTE; this is NOT OPTIONAL

300M alternating supinated row/regular row between rounds (2 Supinated, 2 pronated)

10x Air Squats w/ :03s eccentric

:20s Supinated Hang

10x Reverse Samson Lunges

50ft 1 Arm Overhead Carry (light)

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