Wednesday december 4 2019

 

-Warm Up-

Dynamic Warm Up

Into..

Push Press Prep

-Strength/Skill-

 

3-3-3* 

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3. 

-WOD-

 

FOR TIME : 8 minute cap 

50/40 Cal Bike

50 Up-Downs 

PARTNER FINISHER 

IN TEAMS OF 2…

FOR TIME : 5:00 minutes 

Double KB Front Rack Hold (70/53)|(53/35) 

Can alt when ever they want. 

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]