CrossFit Buffalo – CrossFit
5x Elbow to Instep
5x Cossack Squats
8x Goblet Squat w/ :02s pause at bottom of each rep
10x Muscle Clean
Back Squat (10×3 @ 100% 8RM, rest 1:30-2:00 between each)
20-30s Handstand Hold
6-10 Scapular Pull ups with 3s hold at top
CFB Open WOD 4 (2016) (Time)
100 Hang Power Cleans @ 95/65
*You CANNOT rest “in the pocket. Only in the front rack, standing with arms extended and hands on the bar.
*Everytime the bar is set down, athlete must run 200M (touch the real estate building) and back.