Wednesday November 27 2019

 

-Warm Up-

Buy-in

10 Cals bike 

Into…

2 rounds 

10 DB hammer curls 

10 upright rows 

10 DB strict press 

10 dB tricep extensions 

Cash out 

200/150m row 

-Strength/Skill-

 

EMOM x 9 MINUTES 

MIN 1 – 10 Supinated Ring Rows

MIN 2 – 10 Diamond Push-ups

MIN 3 – :45 Push-up Plank 

-WOD-

 

AMRAP 14 

 15/12 Cals bike 

20 Sit-ups

200/150m row 

10  C2B Pull-Ups or Regular pull-ups*

*Athlete Choice 

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]