Tuesday July 17 2018

 -Warm Up-

2 rds

 

10 shoulder openers

5 dumbell push press each side

10 ring rows

5 box jumps

20 sec table top

-Strength-

Work up to heavy max in the following complex

  • start around 50-60% of max

1 power Clean

+

1 push jerk

+

1 power Clean

+

1 split jerk

-WOD-

AmRaP 15

21 cals row

14 box jumps

7 DB shoulder to overhead (alt arms every round)

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]