Buffalo Creek CrossFit – CrossFit
Class Priority = Skill + WOD
Competition = Skill + WOD
Extra = PC and/or S1
Skill
Clean and Jerk (Every 90s x 6 perform 3 PC&Jerk; increase wt)
WOD
Metcon (Time)
For Time:
20 Hang Pwr Clean and Jerk (lvl=75/55)(Rx= 95/65)(+=115/80)
Run 400m
40 WB
Run 400m
20 Hang Pwr clean and Jerk
Pain Cave (PC)
AD 18 min
:30 @100%
:30 @50%
Strength (S1)
Push/Pull Day 3
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