Monday June 25 2018

-Warm Up-

2 rounds

5 Cuban presses each side

10 median nerve flosses each side

5 dumbell push press each side

10 sciatic nerve flosses

5 lateral step ups each side

10 single leg RDLs with empty barbell

-Strength-

Part 1

Every :90 for 9 minutes (7 sets) – 3 position snatch

Then Part 2

Take 80% of 3 position snatch from part 1 and perform 1 set of max hang snatches from the pockets/power position

-WoD-

For Time: 12 minute cap

3 rounds

12 C2B pull ups

12 DB snatches

Then

3 rounds

12 bar muscle ups

12 DB snatches

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]