Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD + O
Extra = Core, S1 and/or Open Skill Prep
Strength (S)
A: Back Squat (5 x 5 @ 90% of 5rm or 5-5-5-5-5)
WOD
B.: Metcon (Time)
6 Rounds for Time:
15 C2B (lvl pullup)
25 Russian Twist
Core
GHD Situps (3 x 30)
Olympic (O)
Squat Clean (Work up to heavy, then 1 rep every 90s x 7@ 90%)
Open Skill Prep
Metcon (Calories)
EMOM 10
Row 10 Cal
POST REPLY