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Monday 062617

CrossFit Buffalo – CrossFit


8 Minutes

Crossover symmetry Rows (knee level anchor) x 10

Cossack squats x 10 per leg

Ring rows (pronated hang to supinated at top) x 10

Back squat x 7


Back Squat (1×2-3 @ 3RM from two weeks ago +5-10#)

Then take 2×10 @ 60-65% of weight used

NOTE – Remember the 3RM established two weeks ago shoud NOT have been max effort. If you did go max, use 90-95% of what you hit.

Barbell Upright Row (4 heavy sets of 6-12 )

Between each set complete 8-12x Double DB curls @ challenging weight

Rest 1:15 between each round


Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

Strict Pull-ups x 5

One arm kettlebell front squat right x 7

Strict Chin-ups x 5

One arm kettlebell front squat left x 7

Double unders x 14

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