Thursday January 31 2019

 -Warm Up-

2 rounds

10 boot straps

8 eccentric ankle dorsiflexion flexion

30 single unders

5 dumbell hang squat cleans

5 dumbell push jerks

-Strength-

3 position squat clean + 1 push jerk

  • high hang (hips)
  • Low hang (below knees)
  • Floor
  • Push jerk

1-1-1-1-1

(Building, but no misses)

Front Squat

2-2-2-2-2 

All @80%

-WOD-

AmRaP 8

20 doubles

2 sh to over Head

40 doubles

4 shoulder to overhead

60 doubles

6 shoulder to over head

Continue this pattern until time expires

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
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