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Friday 042917

CrossFit Buffalo – CrossFit

Warm-up

Doc J’s Magic Mobility of the Week!

Conditioning

Metcon (Time)

Relay Style, 9, 6, 3

50 lb Dumbbell Thrusters

2 pood Kettlebell Swings

Strict Pull Ups/Kipping Pull Ups

(Partner 1 does round of 9, partner 2 does round of 9, etc)

Rest 5:00

Teams of 2, complete the following

150 Calorie Row

While one partner rows, the other partner must hold top of deadlift at 185/135#

Once complete;

4 Rounds (2 each)

5 Cleans @ 155/115#

8x Over-bar Burpees

12x Wall Balls

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