Saturday November 10 2018

Warm up

2 rounds

1 min on the bike

8 kb high pulls

10 banded good mornings

20 sec handstand hold

8 sciatic nerve floss

30 single unders

-WOD-

In Teams of 2:

2 Rounds

50 Cal Bike

10 Rope Climbs

immediately into

2 Rounds

50 Alt. DB Snatch 

150 Double unders

immediately into

2 Rounds

50 Deadlifts 

50 HsPu

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]