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On Ramp Monday 102416 (D1W4)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

3 Rounds

50′ Front Rack Carry

4 Lateral Step Ups Each Leg to the highest box possible

6 Muscle Snatches

Strength

Back Squat (Work to one heavy set of 8 (8RM))

Shoulder Press (Work to One Heavy Set of 5 )

After 5RM is established, spend time reviewing push presses, and if proficient, introduce push jerks.

Conditioning

Metcon (Time)

4 Rounds for Time;

6 Muscle Cleans from AK

8 Burpees

10 Double KB Front Squats

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