Friday October 5 2018

 -Warm Up-

2 round

10 sciatic nerve floss

5 goblet squats

5 sumo stance good mornings empty barbell

10 Groiners

5 medball cleans

-Strength-

Deadlift

Complete a few warm up sets, and then:

75% x 5

85% x 3

95% x Max reps

-WOD-

For time : 9 minute cap

9-6-3

Deadlift

Hang clean

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]