Sunday May 28 2017


-Warm Up-


2 rounds


200m run

Duck Walk Down

Inchworm Back

10 Cossack squats

10 bottom half burpees




4 rounds for quality


6 KB high pulls w/ 3 second negative

6 single arm waiters lunges w/ KB

8 strict T2B or straight leg raises

12 single leg KB deadlifts


Building in weight but not for max load for quality 







Minute 1 : 40 double unders 

Minute 2 : Max Slam ball over shoulder



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]