SatUrday november 2 2019

-Warm Up-

Mini triathlon Warm Up

2:00 minute run (400m)

2:00 minute bike 

2:00 minute row

*athletes can start out of order if they need to to

Run, bike, row 

Run, row, bike 

Into..

AmRaP 8

5 inchworms + push up

8 shoulder openers 

8 scap pull ups 

8 bootstraps 

20 shoulder taps 

Then set stations up for WOD

-WOD-

Teams of 2-3 

5 RFT 

25 C2B Pull-Ups 

40 wall balls 

60 Cals on the rower 

-25:00  Cap-

Pull-up Mods

  • chin above the bar (kipping)

  • Banded pull ups

  • Jumping C2B

  • Jumping chin above the bar

  • Ring rows (35 reps each time)

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]