Friday November 9 2018

-Warm Up-


2 rounds 


10 Samson lunges

20 sec table top

8 eccentric ankle dorsiflexion

8 goblet squats

Then 2 rounds

3 high hang muscle cleans

3 low hang power cleans

3 squat cleans



2 squat cleans


1 squat clean

*Climb as needed to hit something heavy. Touch and goe or singles are fine.

*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.


AmRaP 5

5 burpee bar hops

5 power cleans 135/95

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]