Thursday February 9 2017

 -Warm Up-

 

6 Weighted Box Step Ups each leg

10 Pause Air Squats

10m Reverse Lunges with reach

30 second supinated hang

 

For the step ups. Use empty barbell

 

-Strength-

 

EMOTM 12

 

1 power clean + 2 front rack lunges

(1 on each leg)

 

Building in weight

 

-WOD- 

 

AmRaP 20

 

40 dubs

8 hang cleans

6 front squats

Rest 1 minute

 

 

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]