Friday July 13 2018

 -Warm Up-

2 rounds

200 meter run

10 triceps banded push downs

5 kb high pulls

5 walk outs

5 suitcase deadlifts each side

-Strength-

Work up to a 5rm bench

Then take 80-85%

EMOTM 8

8-7-6-5-4-3-2-1

Building in weight

-WOD-

AmRaP 20

 

20 DB snatches 70/50

200m farmers carry

40 wall balls 20/14 10/9

400m run

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]