Wednesday december 18 2019

 -Warm Up-

3 minutes bike or row 

Into…

AmRaP 5

10 tempo air squats 

8 up/downs

6 push up to downward dog 

4 broad jumps 

-Strength/Skill- 

Warm up and prep for Front Squats 

Into…

 20:00 RUNNING CLOCK… 

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle 

-WOD-

 

8 minute cap

3 RFT

30 Single DB Front Squat (35/25)

30 Up-Downs

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]