Wednesday June 27 2018

 -Warm Up-

X2

15 jumping jacks

10 curtsy squats each side

8 heavy Russian Kb swings

5 Burpees

-Strength-

Part 1

Every 2 minutes for 14 minutes ( 7 sets )

3 position clean + 1 jerk

pockets,knees,floor , then 1 jerk

So… 3 cleans + 1 Jerk (split)

Rest 2 minutes then

Part 2

1 set max reps 1 hang clean + 1 jerk(split) @ 80% of part 1

-WOD-

Amrap 6

12 pistols 

6 sand bag cleans 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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