Monday December 24 2018

Warm up

2 rounds

8 bottom half burpees

5 pull ups

8 Russian swings

3  high hang muscle cleans(With and empty barbell)

3 low hang power cleans

3 squats cleans

12 days of Christmas WOD

Performed just like the song

1… 2,1 …. 3,2,1…. etc all the way to 12,11…2,1

1 squat clean 

2 Ring Muscle Ups

3 Deadlifts

4 Box Jumps 

5 C2B pull-ups

6 Jerks 

7 T2B

8  pistols

9 hang power cleans 

10 Handstand push-ups

11 American Kettle bell swings 

12 Thrusters

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]