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Wednesday 020817

CrossFit Buffalo – CrossFit

Warm-up

Partner stick game

Switch partner every minute. Key is to catch as low to ground as possible. Vary distance from stick and frequency of drops to challenge the individual.

Weightlifting

Back Squat (Test 1RM )

Gymnastics

3 rounds

Wall climbs x 2

Rower pike pulls x 5-10

Conditioning

Metcon (Time)

Partner WOD: 3 rounds for time

30 Hang squat cleans

30 Pull-ups (sub-jumping pull-ups)

90 Double unders

RxPlus: 135/95

Rx: 95/65

Fitness: 75/55

Cash Out (Optional)

3 rounds

Russian twists 25 each side

Side plank 20 seconds each side

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