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Thursday Jacked and Tan!

CrossFit Buffalo – CrossFit

Warm-up

Row 800 meters

2 rounds:

Straddle inchworms x 5

Double kettlebell sumo deadlift x 10

One arm bottoms up press x 10 (LIGHT)

Weightlifting

Pull-ups (3×3/fail )

o Between each set complete 4-8x Dips, no weight, :02s eccentric

o Rest 1:40

Wide Grip Pull Ups (3×3/fail @ challenging weight )

o Between each set complete 4-8x Dips, no weight, :02s eccentric

o Rest 1:20

T-Bar Landmine Row (2×12/fail @ challenging weight)

o Between each set complete a 10M Farmer carry @ 25-40% 1RM DL (in each hand)

Conditioning

Metcon (5 Rounds for time)

o 5x250M 1:1 Work to Rest

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