Friday November 2 2018

 -Warm Up-

3 rounds

6 scap pull ups

6 beat swings

6 prone 3 months position lifts

20 sec table top

-Strength-

3 sets

12 wide grip chest supported row

12 single arm DB rows (each arm)

21’s  (7 bottom to half, 7 half to top, 7 full)

-WOD-

AmRaP 8

8 front squats 115/80

6/4 bar muscle ups

(X2 pull-ups)

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]