Thursday January 3 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-

Front Squat (WK 4)

Take 80% of heaviest 2 rep max

2-2-2-2-2

-WOD-

4 RFT

25 air squats

15  push-ups

10 ring dips

5 squat clean 135/95

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]