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Thursday 010517

CrossFit Buffalo – CrossFit

Warm-up

Thursdays will act as open repeat workouts/prep. WE FULLY RECOMMEND if these are done, opt out of conditioning friday, and walk through strength work lightly.

2-4 Rounds

1:00 Row

6x inchworms

:30s bottom of squat hold

5x lateral lunge each leg

:30s Plank

4x shoulder taps

Conditioning

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

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