Wednesday october 30 2019

-Warm Up-

AmRaP 10

10/8 Cals bike 

5 inchworms 

8 arm haulers 

8 scap pull-ups 

8 bootstraps 

8 sotts press

Into…

2 rounds 

5 BTN snatch grip strict press

5/5 alt Cossack squats 

5 hang muscle snatches 

5 snatch balance 

1st round (PVC) 

2nd round (barbell)

-WOD-

 

FOR TIME : 15 minute cap

12-9-6-3-6-9-12

Squat Snatch (95/65)

Strict Pull-up 

PARTNER FINISHER 

IN TEAMS OF 2…

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed. 

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]