Saturday May 5 2018

 -Warm Up-

3 rounds

20 sec supinated hang

5 power rows rows each side

5 beat swings + 5 pull-ups

5 single arm Russian swings

10 dead bugs

Foot Drills

Then

400m Indian run

-WOD-

For time : with a partner

“Helen 2.0”

800m run

80 KBs

80 pull-ups

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600m  run

60 KBs

60 pull-ups

_

400m run

40 KBs

40 pull-ups

_

200m  run

20 KBs

20 pull-ups

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]