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Friday 063017

CrossFit Buffalo – CrossFit

Warm-up

8 minutes

Goblet squat x 10

Double k bell deadlift x 10

Shoulder taps (Push up position) x 10 each arm

Front squat x 5

Weightlifting

Front Squat (6×4 @ 100% heaviest set of 8 from last week)

Rest 1:15 between each set

Clean complex (3x Clean Grip DL to AK + 3x Clean Shrugs from AK, )

4 challenging/heavy sets

Gymnastics

Three rounds

Beat swings x 8-12

Scap pull-ups x 8-12

Chin-up + 7 second chin hold + Eccentric lower (Scale to pull downs if needed) x 3

Conditioning – For Quality

Metcon (AMRAP – Rounds and Reps)

Five rounds for quality:

Atlas stone Squats x 12

Renegade Rows x 6 each arm

Turkish get-ups x 3 each side

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