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Tuesday 060617

CrossFit Buffalo – CrossFit

Warm-up

AMRAP 8 minutes:

Kettlebell good mornings x 10

Kettlebell halos x 10

Crossover symmetry face pulls x 10

Double kettlebell RDL x 10 Increase weight as you go

Strength

Deadlift

o 1×2 @ 85-92% 1RM

o 2×4 @ 78-82% 1RM

o 2×6 @ 70-75% 1RM

Accessory Work

3 Rounds

o :10s False Grip Hang + 2-5x False Grip Pull Ups

o Rest :30s

o Max Effort Banded Strict Pull Ups

o Rest :30s

o 8-15x Bent Over Double DB Row to Hips, hold at hips for :02s each rep

Conditioning

Metcon (Time)

For time:

21-15-9 reps

Double kettelbell sumo deadlift high pull

Double kettlebell push-press

Choose weight you are sure you can hit first set unbroken. Goal is to keep pace

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