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Tuesday 100416

CrossFit Buffalo – CrossFit

Warm-up

3 Rounds

10 Sumo Inchworms

50′ Bear Crawl

10 Walking Sampson Stretch

10 Empty Bar DL

Jacked and Tan

Deadlift (6×3-4 @ 96-100% 5RM)

o After last single take 3×5 w/ :12s rest between each @ 90% 5RM

Bent Over Dumbbell Rows (4×3/fail, AHAP)

o Between each set complete 10x DB Flys

Bicep curls (4×3/fail, AHAP)

o Between each set complete 12-15x Push Ups, add weight if possible

Conditioning

Metcon (Time)

RX+

4 Rounds

14/12 Calorie Row

8x Overhead walking Lunge w/ 33/26# in each hand

7x Over Erg Burpees

Rest 1:00

RX

4 Rounds

14/12 Calorie Row

8x Front Rack walking Lunge w/ 33/26# in each hand

7x Over Erg Burpees

Rest 1:00

Fitness

4 Rounds

14/12 Calorie Row

8x Farmer style walking Lunge w/ 33/26# in each hand

7x Over Erg Burpees

Rest 1:00

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