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On Ramp Wednesday 122816 (D3W4)

CrossFit Buffalo – On Ramp

Warm-up

Crossover Symmetry

500m Row @ 50% Effort

2 Rounds

5 KB DL

100′ Single Arm Farmer Carry

6 Step Ups

Strength

Deadlift (Work to one heavy set of 5)

2 downsets of 20 KB DL’s

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

200m Run

10 Double KB Front Squats

400m Row

10 Double KB Farmer Style DL’s

200m Run

10 Double KB Push Presses

400m Row

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