Friday October 13 2017

 -Warm Up-

 

2 rounds

 

10 groiners (5 per side)

8 Samsun lunges (4 per side)

6 single arm sotts Press (3 per side)

4 jump squats

 

 

-Strength-

 

Power Clean + push jerk

 

2-2-2-2-2-2

 

 

-WoD-

 

In 15 minutes

 

0:00-3:00

 

Run 400 remaining time max Wall Balls

 

Rest 1 minute

 

4:00-7:00

 

Run 400 remaining time max clean and jerk

 

Rest 1 minute

 

8:00-11:00

 

Run 400 remaining time max wall balls

 

Rest 1 minute

 

12:00-15:00

 

Run 400 remaining time max clean and jerk

 

 

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]