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Wednesday 062117

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Limbo lunges x 8 each side

Goblet squat x 8

One arm high pull x 8

Front squat x 8

Weightlifting

Front Squat (4 challenging sets of 8 )

Barbell Upright Row (4 heavy sets of 10+ reps)

Control eccentric for :02s each rep

Gymnastics

3 rounds

Chin-ups x 15 (use band or pull-downs if needed. Only use band if you can already do chin-ups)

Scapular –pull ups x 10

Conditioning

Metcon (Time)

Rx+

3 Rounds for Time

Run 400 Meters

15x OHS 115/85

Run 400 Meters

15x T2B

Rx

3 Rounds for Time

Run 400 Meters

15x OHS 95/65

Run 400 Meters

15x T2B

Fitness

3 Rounds for Time

Run 200 Meters

15x OHS 65/45#

Run 200 Meters

15x Hanging Knee Raise

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