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Friday 051917

CrossFit Buffalo – CrossFit

Warm-up

Row 1000m at 50% effort

3 Rounds

5x Sumo Inchworms

10x Scapular Pull Ups

5x Bulldogs

10x Scapular Protraction (in push up position)

Barbell Option A

FGSB 2×10 at light weight, rest :30s between each set

Snatch (4×2 at 77-80% 2RM)

Barbell Option B

1 Arm DB/KB Snatch (6×4 Rest :45s between each set)

Between each set complete 4xJump Squats w/ Db’s held at side

BB Option C – “Straight Outta On Ramp”

Muscle Snatch Complex (3 MSnatch + 3 OHS, 4 sets to best ROM )

Conditioning

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– Standing Strict Press

– Sumo DL High Pull

– Burpees

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