Monday July 16 2018

 -Warm Up-

200 meter run

Then 2 rounds

8 single arm high pulls each side

10 groiners

5 single arm kb thrusters

8 glute bridges feet elevated on a box

 

-Strength-

Pause Front Squat @80% of Max

3-3-3-3

Supinated Chest Supported Row

8-8-8-8

-WOD-

“Fran”

For Time: 21-15-9

Thrusters @ 95/65

Pull-ups

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]