Sunday November 5 2017

 -WArm Up-

 

3 rounds

 

8 reverse lunges

6 boot straps

10 shoulder openers

10 med ball cleans

 

 

-Strength- 

 

 

Front Squat

 

8-8-8-8

 

 

-WOD-

 

5 rounds each for time

 

15/10 cals assault bike

40m slam ball bear hug carry 

10 HSPU

 

Rest 2 minutes between 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]