Buffalo Creek CrossFit – CrossFit
Class Priority= WOD
Competition= WOD + Pull Day 2 + CORE
Extra= Push/Pull Day 2
WOD
A.: Metcon (Time)
12 Deadlift
9 Hang Clean
6 S2O
9 Deadlift
6 Hang Clean
3 S20
6 Deadlift
3 Hang Clean
1 S2O
1 Deadlift
3 Hang Clean
6 S20
3 Deadlift
6 Hang Clean
9 S2O
6 Deadlift
9 Hang Clean
12 S20
(lvl1=75/45)(RX=115/85)(RX+=155/105)
Pain Cave (PC)
B.: Metcon (5 Rounds for time)
Sprint 5 x 200m
rest 2:1
Time each round. Should stay within 3 sec +/- fastest time
Strength (S1)
Push/Pull Day 2
Competition Pullup Day 2
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