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




5 sets


Power Clean + Front Squat + Squat Clean + Split jerk



*the purpose is position and technique







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

Contact Us

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