Thursday November 29 2018

 -Warm Up-

2 rounds

10 groiners

8 eccentric ankle dorsiflexion

20 plate hops

6 goblet squats with 2 sec pause

5 squat jumps

-Strength-

Warm up for a few sets

Then

Every 1:30 for 7 sets
2 squat cleans (building in weight)Start around 55-60%

-WOD-

AmRaP 10

30 doubles unders

Power cleans 115/80

3 , 6 , 9 , 12 , 15 , etc…

*complete 30 doubles before every set of cleans

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]