Wednesday november 20 2019

-Warm Up-

3 minute bike 

Into…

3 sets 

10 lunges w/ a twist 

12 tempo air squats 

14 alt groiners 

15 ft duck walk 

-Skill/Strength-

Front Squat

Take 20 minutes to build to a heavy front squat 

-WOD-

 

EMOM 9 

MIN 1 – Max Front Squats (155/105)|(115/75)

MIN 2 – Max Barbell Front Rack Hold

MIN 3 – Max Knee 2 Elbow*

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]