Monday December 4 2017

 -Warm Up-

 

2 rounds

 

1 minute -plate squats

1 minute – slam balls 30/20

1 minute – Burpee

 

-Strength-

 

Thruster

 

2-2-2-2-2-2

 

*From the floor

 

-WOD-

 

For Time: 13 minute cap

 

30 cals row

15 thrusters

12/9 bar Muscle Ups

20 cals row

12 thrusters

9/6 bar Muscle Ups

10 cals row

9 thrusters

6/3 bar Muscle Ups

 

 

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]