Tuesday September 25 2018

2 rounds

100 m stuff legged row

5 presses in split jerk stance (Do 5 press with right leg in front 5 with left)

20 sec supinated hang

5 beat swings

5 kb high pulls

-Strength-

Every 3:00 x 6 Rounds 

250m row 

+

3 Shoulder to Over Head  (from the floor)

(2 Push Jerks + 1 Split)

Rounds 1-2 @ 60%

Rounds 3-4 @ 65 %

Rounds 5-6 @ 70%

*Use weights from Baseline WOD 2 , 1 rep max clean and jerk

WOD 

For Time : 10 minute Cap 

30-20-10 

Pull-Ups 

ALt DB Snatch

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]