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CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Elbow to instep x 5 each leg

Back half jumps x 10

Tall Muscle Clean x 10

High Step-up x 5 each leg

Barbell Option A

Clean (up to one heavy single)

If you feel up to it, let it rip.

Front Squat (2-3×1 @ 100% 3RM)

Barbell Option B

Power Clean (1 Power Clean + 1 Clean (AK) up to one heavy set)

Front Squat (2-3×1 @ 100% 3RM)

BB Option C – “Straight Outta On Ramp”

Muscle Clean (up to 3 challenging sets of 8, all AK)

If you are feeling confident, do power cleans instead!

Front Squat (2-3 challenging sets of 8 )

Gymnastics

3 rounds

Pike push-ups x 5 (feet on ground or on box)

Seated tuck hold to pike hold x 10 reps

Conditioning

Metcon (AMRAP – Reps)

RX+

AMRAP 12 minutes:

30 Power Cleans 135/95

20 Power Cleans 185/125

10 Power Cleans 225/165

Max reps Power Clean 275/195

RX

AMRAP 12 minutes:

30 Power Cleans 95/65

20 Power Cleans 135/95

10 Power Cleans 185/125

Max reps Power Clean 225/165

Fitness

AMRAP 12 minutes:

30 Double KB Cleans @ 44/33

20 Double KB Cleans @ 55/44

10 Double KB Cleans @ 70/55

Max reps Double KB Clean @ 88/70

– Scale the ladder as needed!

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