Buffalo Creek CrossFit – Competition Throwdown
Metcon (3 Rounds for time)
Start at 0:00
3 Rounds for time:
1 Big Clean Complex
400m run
Start at 25:00
21-15-9-6-3 reps of:
Dumbbell Deadlifts 75/55
Under Overs 24″
Start at 45:00
AMRAP 10 minutes of:
Burpee and Pull-up Ladder
2/2, then 4/4, then 6/6, etc, etc
Continue until you hit 10 minutes
*One “Big Clean Complex” is as follows: a high hang squat clean, a hang squat clean, a full clean, push press. Then a high hang squat clean, a hang squat clean, a full clean, push jerk. Then a high hang squat clean, a hang squat clean, a full clean, split jerk.
*If you can’t hold on to the barbell the entire time the only place you are allowed to drop it is from overhead.
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