Monday July 2 2018

-Warm Up-

2 rounds

100m Stiff legged rowing

5 Walk outs with a push up

25 feet Crab walking

3 ring mu hip Kip drill

15 plate hops

Then

Warm up deadlift 

Get set up for Wod

-WoD-

18 min Cap

For Time: 

2 Rounds:

6 Ring Muscle Ups

12 Deadlifts 

18 Box Jump Overs 

2 Rounds:

4 Ring Muscle Ups

8 Deadlifts 

12 Box Jump Overs 

2 Rounds:

2 Ring Muscle Ups

4 Deadlifts 

8 Box Jump Overs 

Post WoD Cool Down

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
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