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Buffalo Creek CrossFit – CrossFit

Class Priority = S + WOD

Competition = S + WOD + GM

Extra = S1

Strength (S)

A1: Squat Clean (3-3-3-3; rest :45)

A2: Plank (4 x :45; rest :45)

Elbows and Feet on ground.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Gimme More (GM)

Metcon (Time)

4 Rounds:

3.2.1 MU

15 GHD situp

* .= 10s rest

If do not have MU, work on transitions

Strength (S1)

Push/Pull Day 3

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