Monday January 15 2018

-Warm Up-

 

10 minutes

 

2 rounds

 

100 meter stiff leg row

10 walking Samson lunges

10 rings rows

10 bottom half burpees

 

 

Lumber City Challenge WOD 1

 

“Double Trouble”

 

AmRaP 7

 

1k Row – remaining time max Burpees

 

Rest 4 minutes

 

AmRaP 7

 

1k Row – remaining time max Burpees

 

*score equals total number of Burpees

**burpees will be to a 6inch Target

 

-Post WOD Strength-

 

 

Establish a 3 Rep Max Front Squat

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]