Friday December 8 2017

-Warm Up-

 

A) 3 rds

    5 single arm ring row (each side)

    5 kneeling jumps

    10 plate squats

    5 medball cleans

 

B) 5 pull-ups  (2 Rounds )

    5 wall balls

    1 Clean 95/65

 

 

-WOD-

 

EMOTM 30

 

Minute 1 – 8 C2B Pull Ups

Minute 2 – 12 wall balls

Minute 3 – 2 Power Cleans (AHAP)

 

*athletes choose weight on clean building each round

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]