Buffalo Creek CrossFit – Competition Throwdown
Metcon (Time)
Begin at 0:00
21-15-9 reps of:
Power clean 115/80
Overhead Squat 115/80
Toes to Bar
*Immediately run 1 mile, then:
100 Double-unders
75 Abmat sit-ups
50 Push press (no jerks) 95/65
25 calories rowing
*Immediately run 1 mile, then:
4 rounds:
7 deadlifts 275/185
14 box jumps 24″/20″
21 pull-ups (no butterfly)
POST REPLY