Monday November 6 2017

 -Warm Up-

 

3 rounds

 

150m Row

10 shoulder openers

10 v-Ups

10 Over Head Squats

:20 second hand stand hold

 

-Strength-

 

Work up to a 5 rep max Over Head Squat

  • taking bars from floor

 

-WOD-

 

Alt rounds with a partner

 

4 rounds each

 

In a 3 minute window

 

Row 500m

Max DB thrusters 50/35

 

Rest 3 minutes

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]