Friday July 7 2017

-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

8 broad jumps

:20 table top

 

-Strength- 

 

Clean lift off + clean pull+ power clean

 

Reset after every move

*no TNG

 

1-1-1-1-1-1-1

 

-WOD- 

 

AmRaP 9

 

10 burpee box overs

15 power cleans

10 burpee overs

15 hang 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
[email protected]