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Saturday 042217

CrossFit Buffalo – CrossFit

Warm-up

Doc J’s Magic Mobility of the Week

Conditioning

Metcon (AMRAP – Reps)

Each Partner completes 2 Rounds

1:00 (Partner 1 works, Partner 2 rests) 50/30 lb DB Thrusters – 1 Max Reps

1:00 (Partner 2 works, Partner 1 rests complete the same style for the remainder of the workout) 50/30 lb DB Thrusters – 1 Max Reps

Dynamic Push Ups – 1 Minute Max Reps

40 lb Ball Slams – 1 Minute Max Reps

20″ Burpee Box Jumps – 1 Minute Max Reps

Rest 4:00

6:00 AMRAP, Partner relay

One Arm KB Power Snatches – 7 Reps

Ball Slams – 7 Reps

Med Ball Sit Up Throw – 7 Reps

*For Med Ball Sit Up Throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

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