FrIday december 20 2019

 -Warm Up-

Easy 500m row 

Into..

3 rounds 

10 barbell deadlifts 

7 hang muscle cleans 

5 front squats 

3 strict press 

-Strength/Skill-

 

EXTENDED WARM-UP 

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight 

-WOD-

FOR TIME:

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep. 

COOL DOWN 

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips 

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]