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Saturday 071616

CrossFit Buffalo – CrossFit

Warm-up

Doc J’s Magic Mobility of the Week

Conditioning

Metcon (AMRAP – Reps)

Teams of 2

6:00 AMRAP (Relay Style)

3x Stone to Shoulder (AHAP)

6x Stone Squats (Same weight used for S2S if possible) – or scale with heavy KB Goblet Squats

1:00 Rest

14:00 to finish 1 Mile Run (can scale down to 800-1000M)

1:00 rest

6:00 AMRAP (Relay Style)

8 Push Ups

8 DL @ 45% 1RM (or weight decided by team, average of 45%1RM)

RX+ option; Individually + 2000M (1 mile + 400 meteres) RUN in 12:00, in place of 1 mile.

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