Friday november 29 2019

-Warm Up-

3:00 bike/row/run

Into…

3 rounds 

8 shoulder openers 

10 lunges w/ a twist 

12 air squats 

14 alt groiners 

15ft duck walk 

-WOD-

Crossfit Total 

Establish a 1 rep Back Squat 

Establish a 1 rep strict press (off the rack)

Establish a 1 rep Deadlift 

Spend around 20-25 minutes on each lift 

Score = total weight from all 3 lifts 

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]