Monday July 17 2017


-Warm Up- 


600m run then


3 rounds


*add weight each time 


5 high pulls

3 muscle snatch

2 over head squats 




3 Position Snatch 1-1-1-1-1-1


Use the heaviest weight for each set


Rest as needed between sets


high hang, mid thigh, floor. 


Tempo Snatch Pull 1-1-1-1


Use the heaviest weight you can for each set.


Rest as needed between sets.





AmRaP 16


200m run

6 deadlifts

12  pull-ups

24 air squats


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]