Tuesday August 21, 2018

-Warm Up-

2x

10 Samson lunges

5 single arm thrusters

10 eccentric ankle dorsiflexion with 2 sec pause at the bottom

20 plate hops

20 sec supinated hang

-Strength –

Thruster

4-4-4-4

@ 80% of 8 RM

-WOD-

For time : 20 min cap

100 doubles

50 t2b

100 wall balls

50 t2b

100 doubles

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]