Wednesday october 2 2019

-Warm Up-

AmRaP 7

10 cal row 

10 alt Samsun lunges 

10 up/downs

20 mountain climbers 

Into…

WOD Prep!

-WOD-

 

BENCHMARK WORKOUT 

“DEATH ROW”

EMOTM 20

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in at least :45-:50 or less. 

FINISHER POST WOD 

3 SETS

15 Slow Tuck-Ups on Rower

https://youtu.be/Pn1bIa9JS3g

1:00 Hollow Rocks

-Rest as needed b/t Sets- 

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]