Buffalo Creek CrossFit – CrossFit
Metcon
A: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Strength
B1: Superman (:45 x 3 rest :15)
Laying on ground, raise arms and legs straight and as high as possible
B2: Plank (:45 x 3 rest :15 )
Elbows and Feet on ground.
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