Saturday October 5 2019

-Warm Up-

4 rounds 

Dumpster run

4 up/down broad jumps 

4/4 Singe leg RDL*

4/4 single arm DB Arnold press

*Pick up with left hand, bring down with right hand

-Strength/Skill-

(22 minutes)

Sumo deadlift 

5-5-3-3-2-2

-WOD-

For Time :

Teams of 2 

800m run 

25 DB power cleans 50/35

25 handstand pushups 

25 Box jumps 

400m run 

25 DB power cleans 50/35

25 hand stand pushups 

25 box jumps 

200m

25 DB power cleans 50/35

25 handstand pushups 

25 box jumps

*sumo stance for DB cleans 

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]