Buffalo Creek CrossFit – CrossFit
Class Priority = WOD
Competition = WOD + CORE
Extra = S1
WOD
Metcon (Time)
Class
600m Run
10 C2B Pullup (RX)
20 Step Up w/BB
400m Run
10 C2B Pullup
20 Step Up w/BB
200m Run
10 C2B Pullup
20 Step Up w/BB
Competition (RX+)
600m Run
10 Ring MU/Jumping MU
20 Pistol
400m Run
8 Ring MU
16 Pistol
200m Run
6 Ring MU
12 Pistol
Core
C1: GHD Situps (4 x 25; rest :60)
C2: Plank (Ring Plank :45 x 4; rest :60)
Elbows and Feet on ground.
Strength (S1)
Push/Pull Day 3
Join us for our Trick or Treat Throwdown Friday, October 30th at 6pm. Come dressed in your best costume and be prepared for a SCARY WOD!!! Check out BCCF’s facebook page for more details.
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