Call Us: 716.601.7300

Thursday Jacked and Tan

CrossFit Buffalo – CrossFit


1000M Row

Crossover Symmetry

2 Rounds

10 Goblet Squats

10 Kossack Squats

10 Reverse Lunges (no weight)

Jacked and Tan

Incline Barbell Bench (4 heavy sets of 12-16)

1. Complete a :02s eccentric on each rep

2. Between each set complete 10-15 Reverse Flys

DB Chest Flys (3 heavy sets of 12, rest :45s between each set)

1. between each set complete 3 Chin Ups


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

Accessory Work

4 Rounds

20x V-Ups

1:00 Plank + Weight

:30s Banded Anti-Rotation (each way)

10x Strict Leg Raise

Leave a Reply



Please enter the CAPTCHA text