Saturday January 5 2019

 -Warm Up-

2 rounds

100m row

8 Cuban press

5 strict pull ups

8 eccentric ankle dorsiflexion

30 single unders

5 goblet squats

-WOD-

48 days until the open!!

“Open AmRaP”

AmRaP 10

9 thrusters 95/65

35 doubles (70 singles)

Athletes will complete a full round before switching

Rest 2 minutes

AmRaP 10

10 power snatches 75/55

3 bar muscle ups (5 pull-ups)

Athletes will complete a full round before switching

Rest 2 minutes

AmRaP 10

3 toes to bar (HKT)

6 DB Hang Clean and Jerk (3/3 50/35)

9 cals rower

Athletes will complete a full round before switching

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]