TueSday december 17 2019

 -Warm Up-

8 minute dynamic warm up 

-Strength/Skill-

 

EXTENDED WARM-UP 

EMOM  8

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R 

-WOD-

 

AMRAP 20 

5 Strict or C2B Pull-Ups*

10 Hand-Release Push-Ups

15/12 Cal Bike

*Athlete choice each round on Strict or (Kipping) 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]