Friday August 17, 2018

 -Warm Up-

10 min for quality:

10 shoulder taps in a push up

5 squats with feet on plates

5 squats with heels on plates

5 squats regular

8  high pulls each side

5 inverted rows with 2 sec pause at the top

-Strength-

Back Squat

4×3 @ 80%

then

4 x :30 max hand stand walk 

rest 2 minutes

-WOD-

for time : 15 minute cap

100 C2B pull-ups

EMOTM including 0:00

3 wall balls 

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]