Friday december 13 2019

 -Warm Up-

2 minute easy bike/run

Into…

3 rounds

10 alt elbow to instep + reach 

5 plate bent over rows 

5 plate squats 

10 plate around the words

5 plate strict press 

-Strength/Skill-

 

5-3-1 

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. 

-WOD-

 

FOR TIME :

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups 

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]