Saturday July 7 2018

 -Warm Up-

3 rounds

5 single arm thrusters

20 sec supinated hang

5 single arm thrusters

100 m stiff legged row

10 bottom half burpees

-WOD-

Teams of 3

3 rounds

30 thrusters 95/65

30 bar facing  Burpee bar hops

30 toes to bar

200/140 cal row

2 rounds

30 thrusters 115/80

30 bar facing Burpee bar hops

30 toes to bar

200/140 cal row

1 round

30 thrusters 135/95

30 bar facing Burpee bar hops

30 toes to bar

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]