Buffalo Creek CrossFit – CrossFit
Weightlifting
A.: Deadlift (Find a heavy 3RM )
Metcon (AMRAP – Reps)
Both partners must do run together and cannot start reps until both are back from run. Score points with reps performed after the run is complete in each 3 minute time block. Use points instead of reps. Continuously running clock.
Run 200m
KB Swings 53/35 =1 point ea.
Minute 3 – Run 200m
Sit-ups = .5 point ea.
Minute 6 – Run 200m
Squat Cleans 135/95 = 3 points ea.
Minute 9 – Run 200m
Push-ups = .5 point ea.
Minute 12 – Run 200m
Wallball 20/14 10′ target = 1 point ea.
Minute 15 – Run 200m
Pull-ups = .5 point ea.
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