Thursday June 14 2018

-Warm Up-

2 rounds

100 meter stuff legged row

5 goblet squats

8 Russian kb swings

5 kb high pulls

8 btn push presses (empty barbell)

Then burgner warm up with a pvc

1x through 3 reps at each position

-Strength-

Muscle snatch

Establish a 3 rep max

-WOD-

Buy-in 500m Row for time

Then

21-15-9

Goblet squat

Kb swing

Then

500m Row for Time

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]