Saturday October 13 2018

 -Warm Up-

2 rounds

100 meter row

10 Samson lunges

8 goblet squats

10 bottom half burpees

8 medball cleans

10 walking hamstring stretch steps

-WOD-

Partners , 1 athlete works at a time

With a running clock:

…at the 0:00

AMRAP 8:

30 Cal Row

20 Power Snatches

…at the 10:00

AMRAP 8:

20 Cal Row

30 OH Squats

…at the 20:00

AMRAP 8:

30 Burpees

20 Power Cleans

…at the 30:00

AMRAP 8:

20 Burpees

30 Front Squats

*Go hard on each section. You get 2min. of rest, earn it…

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]