Saturday November 4 2017

-Warm Up-

 

3  rounds

 

6 Jump Squats

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

8 heavy Russian swings

 

 

-Strength-

 

Dip+Dip+ split jerk

 

(1+1+1) x 5 sets – light to medium weight

 

Focus on TIMING and POSITION  of the Dip

 

-WOD-

 

AmRaP 22

 

Teams of 2-3

 

100 Hang Power Cleans

100 push Press

100 overhead reverse lunges

 

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]