Monday September 18 2017

 -Warm Up- 

 

3  minute – Bike/row/ski

 

Then – 2 rounds

 

3 single arm KB Thruster

5 weighted Cossack squats

3 lunges elbow to instep then rotate up

5 jump to land in full squat

 

-Strength-

 

Deadlift + Hang Power Clean + Front Squat + Squat Clean

 

1-1-1-1-1-1

 

 

-WOD-

 

For Time : 

 

12-9-6-3

 

Power Clean

Front Squat

HSPU

 

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]