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Tuesday 082316

CrossFit Buffalo – CrossFit

Warm-up

400M Run

Crossover Symmetry

2 Rounds

10x Shoulder Tap Push Ups

5x 1 Arm Ring Rows

50M Farmer Carry 1/.75p

Jacked and Tan

Close grip bench press (5×4 @ 70% 1RM)

1. Between each set complete 8x pendlay rows

2. Rest 2:00 between each bout

Seated DB Press (4 heavy sets of 8 )

1. Between each set complete 8x lateral raise

2. Rest 1:30 between each set

Pullovers (4×8-15 reps)

1. Between each set complete :45s plank each side

2. Rest :45s between each set

Conditioning

Metcon (Time)

o 4 Rounds

 5 Cleans @ 155/105 (RX+)/5 Power Cleans @ 135/95 (RX)/5 DL

 :20s Row for max calories

 Rest 2:00 between each bout

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