Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD
Extra= Mobility
Strength (S)
A1: Single Arm Dumbell Press (5 x 4-6 @1031 e/a)
1031 is your tempo
A2: RDL (5 x 3-4 @30×1)
take bar from rack at standing hang position
30×1 is your tempo
WOD
B: Metcon (Weight)
EMOM 7
Power Clean and Jerk x 1
Increase each round
rest 3 min then do C
C.: Metcon (Time)
4 Rounds for time
Run 100 m
10 burpee
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