Thursday December 6 2018

 -Warm Up-

2 rounds

6 Cuban press+ohs (pvc)

6 kb high pulls

10 kossack squats (bar on back)

6 btn push press

6 oh eccentric wrist extension

-Strength-

Over head Squats

(Off the rack)

Work up to a heavy complex

2 pause OHS (2 In the bottom)

+

2 OHS no pause

-WOD-

Every 4 minutes x 20 minutes

(5 rounds)

4 power snatches

8 ring dips

16 wall balls

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]