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Tuesday 101816

CrossFit Buffalo – CrossFit

Warm-up

2 rounds


Toe touches x 20


Kettlebell good morning x 10


Windmill stretch x 10 each side (no weight)


Bear crawl x 50 feet

Jacked and Tan

Deadlift (6×3-4 @ 98-105% 5RM)

Good Mornings (4 challenging sets of 5 )

Pull-ups (3 challenging sets of 6-8, add weight if possible)

• Between each set complete 8x Incline DB ¼ press

• Rest 2:00 between each set

Accessory Work

Kettlebell bear crawl-150 feet rest as needed

Conditioning

Metcon (Time)

Team WOD(teams of 2):

Row 2000 meters AFAP


Alternate every 250 meters

Team of 3 if needed rows 3000

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