Monday June 18 2018

 -Warm Up-

2 rounds

100 m stiff legged row

5 kb high pulls each side

10 bottom half burpees

5 inchworm+ push up

10 sciatic nerve floss

Then with empty barbell…

2 rounds

3 snatch high pulls from the high hang

3 muscle snatches from just above the knee

3 squat snatches from mid shin


Squat Snatch 


With a running clock : 14 minutes

15 Burpee over the rower

40/30 cals rower

15 cals Burpee Over the rower

40/30 cals rower

15 Burpee Over the rower 

With remaining time : max snatch

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]