SaTUrday november 23 2019

-Warm Up-

(Down and back)

  • high knees

  • Butt kickers

  • Karaoke

  • Side shuffle

  • Leg sweeps

Into…

AmRaP 6

5 med ball squats 

5 med ball push press to target 

5 med ball thrusters 

Dumpster run 

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 2…

(37 minute cap)

4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

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]