Saturday July 14 2018

 -Warm Up-

2 rounds

100 meter stiff legged row

10 Samson walking lunges

5 single leg deadlifts each side with an empty barbell

10 sciatic nerve floss

5 kneeling jumps 

2 wall walks

-Strength-

Pause clean deadlift + power clean

7 sets of (1+1)

*pull first rep to just below the knee for 3 seconds then reset and complete 1 power Clean

-WOD-

In teams of 2 : For Time

60 partner Deadlifts 315/225

40 Partner HSPU/ 1 athlete holds a HS

60 cal rower (30 cals each)

40 partner t2b/ 1 athlete hangs

60 partner deadlifts 315/225

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]