Tuesday November 27 2018

-Warm Up-

2 rounds

10 shoulder openers

5 kb high pulls

5 high hang muscle snatch

5 power snatch balances

8 median nerve floss

5 midshin power snatches

-Strength-

Every 4 minutes x 5 rounds

20/15 cals bike – Snatch

Round 1 – 5 power snatches 50%

Round 2- 4 power snatches 60%

Round 3 – 3 power snatches 70%

Round 4 – 2 power snatches 80%

Round 5 – 1 power Snatch 90%

-WOD-

AmRaP 10

25 Russian KBs

15 push-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]