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CrossFit Buffalo – CrossFit

Warm-up

2 rounds

Med ball clean wall balls x 10

Farmer carry x 75 feet

Inchworms x 5

Barbell Option A

Clean (1×2 @ 80% 1RM, then 2×5 @ 65% 1RM )

Front Squat (2-3×1 @ 100% 3RM )

Barbell Option B

Muscle Clean Complex (3-4 challenging sets of the below complex)

1. Muscle Clean + 3 Front Squat + 1 Power Clean from AK

Front Squat (2-3×1 @ 100% 3RM )

BB Option C – “Straight Outta On Ramp”

Muscle Clean (4 Challenging sets of the below)

1. 4x (1 Muscle Clean + 1 Front Squat)

Front Squat (1 challenging set of 8, then 3×5 -30# )

Gymnastics

3 rounds

Med ball Push-ups x 10-15

Scap pull-ups x 10

Conditioning

Metcon (AMRAP – Reps)

RX+

AMRAP 10 minutes:

Row 1000 meters

With remaining time max reps: 1,1,2,2,3,3,4,4,5,5….

Handstand push-ups

Box jumps 30/24

RX

AMRAP 10 minutes:

Row 1000 meters

With remaining time max reps: 1,1,2,2,3,3,4,4,5,5….

Push-ups

Box jumps 30/24

Fitness

AMRAP 10 minutes:

Row 1000 meters

With remaining time max reps: 1,1,2,2,3,3,4,4,5,5….

Incline Push-ups on box or rings

Kettlebell swings

Cash Out (Optional)

3 rounds

Plank 20 seconds

Single leg plank 20 seconds each leg

Straddle plank 20 seconds

Try to make it through each round without rest

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