Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD + S2
Extra = S1
Strength (S)
Back Squat
1 x 10 @60%
1 x 8 @65
1 x 6 @70
1 x 6 @ 75
1 x 4 @ 80
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200m Run
7 Power Clean (lvl 1=95/65)(RX=135/95)(RX+= 165/115)
7 Burpee
250m Row
7 Thruster (same as pc)
7 pullup (Rx+=C2B)
*if row is unavailable run 200
Strength (S1)
Push Pull Day 2
Strength (S2)
Front Squat (1×5@60%, 1×5@70, 2×5@75)
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