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Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row @ 50% Effort

6:00 AMRAP

5x Yoga Push Ups

10x Shoulder Taps

:20s Crab Hold

Weightlifting

– Bench Press

o 3 heavy sets of 3

o Rest 2:00 between each set

– Close Grip Bench Press

o 3 heavy sets of 8-15

o Rest 1:20 between each set

– Decline Push Ups

o 3 max effort sets to failure

o Rest 1:10 between each set

– Upright Row

o 4×8-15 @ challenging weight

o Rest :30s between each set

Bench Press

Close grip bench press

Decline Push Ups

Barbell Upright Row

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