Wednesday October 11 2018

 -Warm Up-

2 rounds

1 min row

5 single arm deadlifts

10 deadbugs

20 sec at the bottom of a ring dip

8 bottom half burpees

-Strength-

3-4 Rounds

10 KB box taps (get heavy)

L-Sit : accumulate :45 seconds

8 strict ring dips

-WOD-

AmRaP 15

With a partner

Partner 1 : single arm farmers carry 70/53

        (To Wall the in parking lot and back)

Partner 2 : 10 cals / 10 burpees

*once both athletes finish their move , they switch exercises!

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]