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Saturday 091016

CrossFit Buffalo – CrossFit

Warm-up

Doc J’s Magic Mobility of the Week

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 2, Relay Style

A.) 10:00 AMRAP

21-15-9

Push Press 95/65

Front Squat 95/65

*Partner one does 21, Partner two does 15, partner one does 9, Partner two does 21, etc until 10:00 are up.

B.) 10:00 AMRAP

8 Thrusters @ 95/65

8 Pull Ups

100M Run

C.) 10:00 AMRAP

Max Calorie Row

*At longest, partners can switch every 2:00, at shortest, partners can switch ever 1:00

– RX+ Option:

A.) 135/95

B.) 135/95, Chest to Bar Pull Ups, 200M run

C.) Max Calorie Row, Must stay on the rower for 5:00 Above 1000/950 cal

– Fitness Option:

A.) 65/35

B.) 65/35, Ring Rows, 100M Run

C.) Max Calorie Row, must switch every 1:15

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