Sunday October 14 2018

 -Warm Up-

2 Rounds

200 meter run

10 canoes each side

5 kb high pulls with 2 sec pause at the top

10 band tricep push downs

20 sec table top

5 strict push ups

-Strength-

Bench Press

6-6-6-6

Superset with DB bent over lateral raises 

12-12-12

-WOD-

AmRaP 20

10 floor press 

20 Russian Kb swings 

400m run

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]