Tuesday October 30 2018

 -Warm Up-

2 rounds

5 Cuban press

5 bottom half burpees

5 kb high pulls

5 high hang muscle snatch

5 power snatch balances

-Strength-

power snatch   

75% of max snatch 

1-1-1-1-1-1

Then

(squat)clean and jerk 

75 % of max clean and jerk  1-1-1-1   

-WOD-

For time : 10 minute cap

10-8-6-4-2

Power Clean and jerk

Bar facing Burpee bar hop

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]