Sexy Buffalo

V3 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

3 Walk Outs*

6 Pausing Air Squats

9 AbMat Sit-Ups

Warm-up (No Measure)

200m Run

5 Good Mornings + 5 Pausing Back Squats

200m Run

5 Elbow Rotations + 5 Strict Presses

200m Run

5 Romanian Deadlifts + 5 Pausing Front Squats

A: Metcon (7 Rounds for weight)

Front Squat

6 – 4 – 2 – 1 – 2 – 4 – 6

Each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.

On the 0:00 – 6 Reps @ 75%

On the 1:30 – 4 Reps @ 81%

On the 3:00 – 2 Reps @ 87%

On the 4:30 – 1 Rep @ 93%

On the 6:00 – 2 Reps @ 87%

On the 7:30 – 4 Reps @ 81%

On the 9:00 – 6 Reps @ 75%

B1: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135) (155,105)

12 Barbell Facing Burpees

Rest 5:00

B2: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

35 Wall Balls (20/14)

Time remaining, AMRAP:

9 Deadlifts (225/155) (185,135)

9 Barbell Facing Burpees

B3: Metcon (AMRAP – Rounds and Reps)

In a 5:00 Window…

20 Wall Balls (20/14)

Time remaining, AMRAP:

6 Deadlifts (275/185) (205,155)

6 Barbell Facing Burpees

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