Sunday July 8 2018

 -Warm Up-

2 rounds

200 meter run

5 medball cleans

10 eccentric ankle dorsiflexion

5 lateral step ups

10 oh eccentric wrist ext

-Strength-

Hang power clean

2-2-2-2-2-2

-WOD-

20 minute cap

2 RFT

400m run

12 hang cleans 

12 box jumps 

Rest 5 minutes then repeat

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]