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Saturday 031817

CrossFit Buffalo – CrossFit

Warm-up

Doc J’s Magic Mobility of the Week

Conditioning

Metcon (Time)

Complete 10 Rounds for time (each partner completes 5 rounds, relay style)

Barbell Walking Lunges @ 35 of 1RM Squat – 12 Reps (6 each side)

Dips – 12 Reps

Sprint – 100 yds

then;

6 Rounds (each partner completes 3 rounds, relay style)

6x Strict Pull Ups + weight if possible

6x 30/24″ Box Jumps

12x Slam Balls 30/20#

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