Friday December 1 2017

 -Warm Up-

3 rounds

100 meter stiff legged row

5 tall cleans

5 squats with toes on 2.5 or 5 # plates

5 with the heels on the plates

5 kneeling jumps or broad jumps

-Strength-

Squat Clean

Ideally all sets at 70-80%

3-3-3-3-3

*all singles rest 10 seconds between reps

-WOD-

AmRaP 12

W/ a partner alt rounds

6  DB Hang Squat Cleans 50/35

12 Box Jumps (Step Down) 24/20

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
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