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Jacked and Tan Thursdays

CrossFit Buffalo – CrossFit

Warm-up

2 rounds

10 Calorie Row

:20s Pronated Hang

5x Lateral Step Ups (each leg)

Conditioning – For Quality

Metcon (AMRAP – Rounds)

20:00 AMRAP for Quality

• 5x Close Grip Bench Press @ challenging weight

• 30M 1 Arm Farmer Carry @ challenging weight (each arm)

• 3x TGU each arm

• 8-12x Bent Over DB Row to Hips

Conditioning

Metcon (Time)

4 Rounds

• 300M Ski Erg

• Rest 1:00

• 300M Row

• Rest 1:00

• 400M Run

• Rest 1:00

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