Friday october 11 2019

-Warm Up-

AmRaP 4

4 shoulder openers 

4 below the knee muscle snatches 

4 BTN push presses 

4 up/down over the bar 

Then into…

Specific movement prep and practice 

We will run 2 heats for today’s workout!



“OPEN 20.1” 


8 Ground to Overhead (95/65)|(65/45)

10 Bar Facing Burpees

-15:00 Cap-

*Please see the Games site for all details on scoring, scaling, and official rules. 

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]