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On Ramp Tuesday 101816 (D2W3)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

3 rounds

1 Arm Farmer Carry 50′ 1/.75

5 Muscle Cleans

5 Step Ups (18″/20″)

Strength

Turkish Get Up (4/5x 6-8 reps)

Deadlift (4×8-12 reps, focus on a slower lower than lift)

after each set complete 8x KB Swings, moderate weight.

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 DB Goblet Squats

250m Row

12 Burpees

250m Row

60′ Front Rack Carry L

60′ Front Rack Carry R

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