Thursday october 3 2019

-Warm Up-

AmRaP 10

1:30 bike

:30 tuck hold 

:30 arch body hold

8/8 single arm DB thrusters 

-WOD-

 

4 SETS NOT FOR TIME 

3/3 DB Turkish Get-Up*

15 DB Bent Over Row 

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not. 

POST WOD FINISHER 

IN TEAMS OF 3

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed. 

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

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84 Sweeney St
North Tonawanda, NY 14120
(716) 694-2225
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