Thursday January 12 2017

 -Warm Up-

2 rounds

 

10 bootstraps

10 inchworm

20 shoulder taps

10 straight leg swings ( each leg )

10 hollow rocks

10 arch rocks

10 beat swings

 

-Strength-

 

Weighted strict pull-ups

 

3-3-3-3-3

 

-WOD-

 

AmRaP 4

3 rounds

12 deadlifts 185/125

9 burpees

 

Remaining time max pull-ups

 

Rest 4

 

AmRaP 4

3 rounds

9 deadlifts 225/135

6 burpees

 

Remaining time max C2B

 

Rest 4

 

AmRaP 4

3 rounds

6 deadlifts 275/185

3 burpees

 

Remaining time max bar muscle ups

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

Contact Us

84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
[email protected]