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CrossFit Buffalo – CrossFit

Warm-up

2 rounds

High knee lateral lunges x 5 each leg

Goblet squat x 10

2 rounds

One arm bottoms up carry 50 feet each arm

Ring push-ups x 10

Barbell Option A

Power Clean OR Clean (7:00 EMOM, 2x @ 81-83% 1RM, both from floor)

Barbell Option B

Kettlebell Clean (7:00 EMOM, 5x KB Clean (double) + :20s Plank)

BB Option C – “Straight Outta On Ramp”

Muscle Clean (7:00 EMOM, 4x Muscle Clean (AK) + 4x Front Squat)

All Groups

Front Squat (3-4×5 @ 82-87% 3RM)

Gymnastics

3 Rounds

Handstand scissors x 10

Chin hold x 20-30 seconds

Conditioning

Metcon (Time)

RX+

8 Rounds for time:

105% Body weight Back squat 5 reps

Deficit HSPU 5 reps

RX

8 Rounds for time:

95% Body weight Back squat 5 reps

HSPU 5 reps

Fitness

8 Rounds for time:

85% Body weight Back squat 5 reps

Double kettlebell push press 5 reps

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