Wednesday July 11 2018

 -Warm Up-

2 rounds

10 shoulder openers

5 Cuban presses

10 groiners

5 kb high pulls

10 lateral step ups (5 each side)

Then with empty barbell

3 high hang muscle snatches

3 power snatches from the knees

3 squat snatches mid shin

-Strength-

Every 90 seconds for 7 sets

3 position snatch

-high hang

-knees

-floor

Then rest 2 minutes

Take 90% and perform max reps from the high Hang

-WOD-

5 Rounds 

12 burpee box overs

12 C2B pull-ups

Rest 1:1

*each round is for time

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]