Saturday december 28 2019

-Warm Up-

(5 minutes)

:30 row 

10 inchworms 

5 push ups 

:30 row 

10 body weight good mornings

5 strict press

:30 row 

10 barbell good mornings

5 push jerks 

Intro and demo complex and have athletes begin to warm up 

-Strength/Skill-

 

EMOTM 15

2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

-WOD-

(28 minute cap)

 

PARTNER WORKOUT 

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

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]