Friday June 29 2018

 -Warm Up-

2 rounds

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups (5 each side)

5 single arm kb thrusters each side

Then with empty barbell 

1 round

3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin

-Strength-

Every 90 seconds for 10 sets

1 Squat Snatch

(All at 80%)

-WOD-

For Time : 20 minute cap

150 doubles

75ft DB front rack lunge

50 DB thrusters

75ft DB front Rack lunge

150 doubles

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]