Saturday September 29 2018

 -Warm Up-

2 rds

200 meter run

10 sciatic nerve floss

5 Double dumbell strict press with a 20 sec hold at the top of the last rep

5 sumo inch worms + push up

8 eccentric ankle dorsiflexion

-WOD-

35 minute time cap

For time : with a partner

5 rounds

20 power cleans

20 wall balls

Immediately into

5 rounds

25 American KB swings

25 Burpees (to a target)

Immediately into

5 rounds

30 jerks

30 box jumps

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]