Tuesday April 4 2017

 

-Warm Up-

 

8 boot straps

10 Lunge w/rotation

Duck Walk down and back

20 Groiners

Side shuffle down and back

10 Jumping air squats

 

Then for quality

 

3 rounds:

 

 

6 Lateral Box Step Ups (total)

3 tall cleans (empty barbell)

5 Strict press

 

-Strength- 

 

5 sets

 

Power Clean + Front Squat + Squat Clean + Split jerk

 

 

*the purpose is position and technique

 

 

 

 

-WOD-

 

For time: 

 

50 med ball cleans

25 push jerk

50 med ball cleans

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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