Tuesday June 19 2018

 -Warm Up-

2 rounds

10 Samson walking lunges

3 modified rope climbs

10 eccentric ankle dorsiflexion

20 sec supinated hang

6 goblet squats

-Strength-

Every minute  for 10 minutes

  • 3 Front Squats
  • Start @70% build each set

-WOD-

For time : 10 minute cap

5 rope climbs

2 Front Squats

4 rope climbs

4 Front Squats

3 rope climbs

6 Front Squats

2 rope climbs

8 Front Squats

1 rope climb

10 Front 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]