CrossFit Buffalo – CrossFit
400m Run/500m Row
Elbow to Instep x6
Lateral Lunge x6
Crab Position Hold, :20s
Pressing Drills (2 Press from Split + 2 Jerk from Split + 1 Jerk)
1. 4 challenging sets
2. Rest 1:00 between each set
Back Squat (4×2 @ 94-98% 5RM, pause on rep 1 if possible)
1. After last set, take 2×6 @ 85% 5RM, rest 1:30 between each set
Cossack squats x 7 each leg with weight if possible (goblet)
Tuck hold 20-30 seconds
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.