Wednesday May 2 2018

 -Warm Up-

3 rounds

1 minute bike

10 Lateral step ups

5 Cuban press + 3 Overhead Squats

3 thrusters (+lbs each round)

10 heavy Russian swings

-WOD-

This is a opportunity to go heavy!!

So no met-con today

Focus on cleaning up your technique and bar path on the muscle snatch

Let’s move some weight on the hang cleans

Muscle Snatch

3-3-3-3-3-3-3

Hang Squat  Clean

3-3-3-3-3

Cash out/WOD : with a partner 8 min AmRaP axel curls or empty trainer bar with fat grips

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]