Buffalo Creek CrossFit – CrossFit
Class Priority = Str + WOD
Extra = PC and/or S1
Structure (Str)
AMRAP 10
Bulgarian Split Squat BW x 5 e/l
Bent over Row x 8
Scissor kicks x 12 e/l
Steady working pace
WOD
Metcon (Time)
For Time:
10-8-6-4-2
Pistols (lvl-1= to MB)(RX += w/sandbag)
200m Run (Rx/RX+ = w/sandbag)
Pushup (lvl-1=use push progression chart)(RX += feet on box)
Pain Cave (PC)
GHD Situps (Max set UB rest 2 min, x 2)
Strength (S1)
Push/Pull Day 3
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