Buffalo Creek CrossFit – CrossFit
Class Priority = Str + WOD
Competition = Str + WOD + S
Extra = S1 and/or S
Structure (Str)
Metcon (No Measure)
AMRAP 10
20 Russian Twist
10 Hammer Curl
5 Kang Squat
WOD
Metcon (2 Rounds for reps)
AMRAP 8
6 C2B (lvl-1=9 Ring Row)(+=3 Bar MU)
6 Broad Jump 6’/4′
9 Hollow Rocks
Rest 5 min
AMRAP 10
3 Wall Walk
6 Broad Jump 6’/4′
3 Bent over row #135/95(lvl-95/65)(+ 3 Ring Muscle Ups)
Strength (S)
Front Squat (1×[email protected]%; 1×[email protected]; 1×5 or more @76.5)
Go for as many reps as possible on your last set
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