Wednesday december 11 2019

-Warm Up-

3 rounds

Row

Easy—> medium—>hard

Step up —> low box jump—>higher box

10 med ball PP—>10 MB thruster—> 10 Wall balls

-Strength/Skill-

ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

-WOD-

BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

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

20 Box Jumps (24/20)

25 Cal Row

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

30 Box Jumps (24/20)

25 Cal Row

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

50 Box Jumps (24/20)

25 Cal Row

OPTIONAL FINISHER

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

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]