Thursday January 17 2019

 -Warm Up-

2 rounds

2 min bike

6 kossack squats

5 one arm waiters squats

5 dumbell press out squats

5 (3sec pause front squats with empty barbell or light weight)

-Strength-

Take 70% of heaviest set of 2 completed

Then perform

4-4-4-4 all @ 70% of your heaviest lift

-WOD-

18 minute cap

4 RFT

21 wall balls 20/14

18 pull-ups

15 deadlifts

12 HsPu

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]