Buffalo Creek CrossFit – CrossFit
Class Priority = S + WOD
Competition = S + WOD + PC
Extra = S1
Strength (S)
Back Squat (3@63%, 3@72%, 3or MORE@81%)
WOD
Metcon (Time)
For Time:
30 Pushup
21 pull up
21 Hollow rock
30 pushup
15 C2B
15 Hollow Rock
30 Pushup
9 Bar MU
9 Hollow Rock
*if do not have C2B, Keep with Pullup
Pain Cave (PC)
Metcon (Time)
For Time:
5 min AD @ 85%
800m Run
1000m Row
Strength (S1)
Push/Pull Day 4
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