Buffalo Creek CrossFit – CrossFit
Class Priority = Skill + WOD
Competition = Skill + WOD + either PC or O
Extra= PC and S1
Skill
Clean and Jerk (In 10 min build to a heavy Clean and Jerk)
WOD
Metcon (Time)
10-1
Clean and Jerk (lvl = 95/65)(RX=135/95)(+=155/110)
Double Unders (lvl=10)(RX/+=20)
Pain Cave (PC)
Metcon (Time)
300m Row
15 Burpee over rower
200m Row
10 Burpee over rower
100m Row
5 Burpee over rower
800m Run
Strength (S1)
Push/Pull Day 3
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