Saturday January 13 2017

 -Warm Up-

 

2 rounds

5 Kneeling medball throws

5 Cuban presses

5 v-ups

10 groiners

 

Then with a barbell 2 rounds

5 hang snatch pulls

5 muscle snatches

5 power snatch balances

 

-Strength-

3 rep Touch n Go power Snatch

 

 

3-3-3-3-3

 

 

-WOD-

 

 

3 rounds for time : 18 min cap

 

Team of 3

 

1 athlete works at a time

 

30 power snatches 115/80

30  toes 2 bar

60 cals bike/rower

 

*1 athlete must hold bar over head during cals

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]