Thursday December 21 2017

 -Warm Up-

 

2 rounds

 

150 m stiff legged row

6 canoes each side

6 ankle eccentric dorsiflexion

6 lateral step ups

6 tall cleans(full clean)

 

-Strength-

 

 

1 Clean + 2 Front Squats + 1 split Jerk

 

Work up to a heavy complex

 

 

-WOD-

 

8 rounds

 

8 cals

6 hang power cleans (must be unbroken)

4 box jumps overs

 

 

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]