Monday May 7 2018

 -Warm Up-

2 rds

1 min bike or row

20 sec bent knee hollow body hold

10 groiners

5 dumbell one arm rows each side

10 kossack squats

-Strength-

Back Squat

2-2-2-2-2-2-2

Clean grip deadlift (double overhand)

4-4-4-4

Snatch grip RDLs

8-8-8-8

-WOD-

For time : 10 minute cap

18-15-12-9

Bar facing Burpee bar hops 

Over head Squats  

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]