Tuesday November 6 2018

 -Warm up-

2 rounds

1 min bike

5 single arm press each side in a split jerk position

6 alternating jumping lunges

-Strength-

Warm up to 80% of you 1 RM clean and jerk

Then

Every :90 for 7 rounds 

1 power clean and jerk @ 80%

-WOD-

4 rounds

3 minute bike

2 minute row

60m Double Kb front rack carry

(Rest 2 minutes between rounds)

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]