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Thursday Jacked and Tan

CrossFit Buffalo – CrossFit

Warm-up

1000M Row/800M Run @ 50% Effort

2 rounds

10x Sumo Inchworms

10x Shoulder Taps

10x Crossover Symmetry Reverse Flye

:30s Ring Plank

Weightlifting

Pull-ups (3×3/fail of weighted pull ups)

After last set of max effort pull ups, complete 3×3/fail of banded strict pull ups

Rest 1:30 between each set

Supinated Bent Over Row (3×3/fail, Rest 1:30 between each set )

Barbell Upright Row (3×3/fail rest 1:30 between each set )

Close Grip Barbell Bicep Curls (3×3/fail, rest 1:30 between each set )

One legged deadlift (2×3/fail on each leg, rest 1:30 )

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