Sunday December 2 2018

2 rounds

100 m stiff legged row

8 Cuban presses with plates

10 squat+thoracic rotation

3 snatch grip deadlifts  (barbell)

1 snatch balance+3 sotts presses

Warm up to 65% of your snatch and clean and jerk all reps should be full squat

-WOD-

Part A.)

5 minutes -Row 70% effort

EMOTM 5 – 3 squat snatches 65%

5 minutes – Bike 70% effort

EMOTM 5 – 3 squat clean and jerks 65%

*no rest between pieces

Then rest 5 minutes before part B

Part B.)

10min. EMOM:

Odd: 1 Legless or 2 regular rope climbs or 3 modified rope climbs

Even: 45 second Plank

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
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