Sunday October 8 2017

 -Warm Up-

 

2 rounds

 

7 Inchworms

10 Samsun lunge

10 hollow rocks

10 push-ups

200m run

 

 

-Strength-

 

Weighted Back rack reverse lunges

 

4 sets of 8 

 

Romanian Deadlift

 

8-8-8-8

 

-WOD-

 

In a 3 minute window

 

15/12 cals assault bike

12 Burpee bar hops

9 deadlifts 

 

Rest 3 minutes

 

Repeat for a total of 3 rounds

 

 

 

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]