Sunday December 3 2017

-Warm Up-

3 rounds

100 meter stiff legged row

5 tall cleans

5 squats with toes on plates

5 with the heels on the plates

5 kneeling jumps or broad jumps

-Strength-

Power Clean

⁃2 second pause just below the knee

2-2-2-2-2-2

*all singles

-WOD-

In a 10 min window

Buy-in -1k Row

Then with remaining time

AmRaP

Squat Clean and Jerk

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]