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Friday 031017

CrossFit Buffalo – CrossFit

Warm-up

2 Rounds

10x Dead Bugs

:30s Goblet Squat Hold

10x Scap Depressions

5x Hands Only Inchworms

Then

2 rounds

10x High Knee Lunge

10x Beat Swings

15x Empty Bar OHS

Then

2 rounds

:15s Ring Rows

5x Snatch 65/45

Rest 1:00

Conditioning

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

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