Buffalo Creek CrossFit – CrossFit Endurance
We will use part A. to work on our Deadlifts for 10min. Perfect opportunity to go over technique & work on dynamic power. The Core WOD is extra. It is for those who finish the metcon early & want some extra targeted ab work.
A: Deadlift (EMOM 10: 2 DL at 60% 1RM)
B: Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
C: Metcon (Time)
Core WOD- For Time
50 Sit ups
100 Rope Jumps
100 Flutter Kicks (each leg)
100 Rope Jumps
50 Leg Raises
100 Rope Jumps
100 Mountain climbers (each leg)
100 Rope Jumps
scale as needed.
Amanda Bowdoin at the Legacy Run with her daughter, Olivia!
Legacy run 2013 pace 20:16
Legacy run 2014 pace 13:57
Legacy run 2015 pace 11:39!!!! Great Job Amanda!!!!
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