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Wednesday 090716

CrossFit Buffalo – CrossFit

Warm-up

400M Run

500M Row

then

2 Rounds

PVC Passthrough Series

6x Wall Facing Squats

8x Kossack Squats (4 each leg)

6x 1 Arm Ring Rows (each arm)

50M Farmer Carry (light)

Weightlifting

Back Squat (3×1 @ 100% 5RM)

After last single, take 4×3 @ 85% 5RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP (For Quality)

100M 1 Arm Front Rack Carry (50M each arm)

14x Weighted Sit Ups

100M 1 Arm Farmer Carry (50M each arm)

12x Weighted Pull Ups (Athletes Discretion, partition as needed)

100M 1 Arm OH Carry (50M each arm)

10x Weighted Push Ups

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