Wednesday March 8 2017

 -Warm Up- 

 

2 rounds

 

4 Xao Peng Swings

8 Weighted Kossack

4 Lateral step ups

4 KB high pulls

8 Jump squats

 

-Strength- 

 

Bent over row (supinated)

6×3

Weighted pull-ups

6×3

Weighted Dips

6×3

 

-WoD-

 

AmRaP 7

 

9 pull-ups

12 box jumps

15 deadlifts

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]