Sunday october 13 2019

-Warm Up-

400m run

Into…

4 rounds 

:20 mountain climbers 

:20 bottom of squat hold

:20 inchworms 

-WOD-

 

“FILTHY 50”

FOR TIME

50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)*

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. 

COOL DOWN 

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite. 

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]