Friday April 20 2018

 -Warm Up-

3 rounds

10 Banded pull aparts

10 banded W’s

10 shoulder openers

:05 bottom of the dip hold

:05 top of the pull hold


4 sets

3 hollow/arch body swings on the rings

3 ring muscle up hip Kip drill

3 kipping ring dips

Muscle up work

4 sets

2-2-2-Max reps / modify to box MU

6×1 Muscle Up bear complex

modified strict (toe nail)


AmRaP 10

50 wall balls

40 cals rower

MaX Burpees with remaining time


40 wall balls

30 cals rower

Max burpees

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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