Saturday May 12 2018

-Warm Up-

3 rds

1 min on the bike/rower

10 Samson walking lunges

5 kb high pulls each side

10 tuck jumps(light landing no rebound)

5 oh eccentric wrist extension

10 air squats

-WOD-

With a partner

0:00-12:00

50 cals row

30  cleans 135/95

50 cals row

20  cleans 185/125

50 cals row

10 cleans 225/155

12:00-15:00

REST – Transition

15:00-24:00

60 HsPu

60 syncro over Head lunges 45# 

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]