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Tuesday 090616

CrossFit Buffalo – CrossFit

Warm-up

400M Run

Crossover Symmetry

2 Rounds

6x Elbow to Instep

8x Inchworms

10x Slide Out Squats

10x Empty Bar DL

Jacked and Tan

Deadlift (3×1 @ 105% 5RM)

Then, take 2×6 @ 85% 5RM w/ :30s between each downset

Dumbbell Pullovers (4 heavy sets of 8)

Between each set complete 8x weighted push ups w/ :05s eccentric

Rest 1:30 between each set

Incline DB Press (3 heavy sets of 8 )

Between each set complete 15x Cable Rows (w/ crossover symmetry bands), or 10x Pendlay rows

Rest 1:30 between each set

Conditioning

Metcon (Time)

5 Rounds

4 Thrusters; RX+ (155/105), RX (120/95), Fitness (95/65)

200M Run

15 Over Bar Burpees

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