Tuesday December 11 2018

Warm up

2 rounds

1 min bike/row

8 shoulder opener

5 strict press in split jerk position(barbell)

8 bottom half burpees

5 double dumbell pause push press(pause at the bottom)

8 median nerve floss


Split jerk

5-5-5-5 (building in weight)

I want athletes to pause 2 seconds in the dip! 


“Hang On”

AmRaP 12

9 Burpee box overs

12 shoulder to overhead

15/12 cals

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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