Wednesday November 21 2018

 -Warm Up-

2 rounds

10 Samson lunges

5 kb deadlifts each side

8 sciatic nerve floss

10 bottom half burpees

5 Russian kb swings each side

-Strength-

Deadlift

8-8-8-8

@75-80%

-WOD-

“Thomas Jay”

4 rounds

25 burpees

200m buddy carry

25 alt DB Snatches 50/35

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]