Wednesday April 18 2018

 -Warm Up-

Emotm 10 min

30 sec bike

20 mountain climbers

30 sec air squat 

10 push ups

30 sec plate hops

-WOD-

Murph Prepp

18 minutes total time

3 rounds

1 minute Inverted row

Rest :30

1 minute Push-ups

Rest :30

1 minute Air squat

Rest :30

1 minute Assault bike

Rest :30

-Post WOD Strength-

EMOTM 12

1 Hang Squat Clean

0:00-5:00 @ 65%

5:00-10:00 @ 70%

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]