ThUrsday december 5 2019

-Warm Up-

2 round 

10 alt side lunges 

10 alt step ups 

10 shoulder taps

:10 bar hang 


10 jumping air squats 

10 box jumps 

2 wall walks 

10 scap pull-ups 

-WOD PreP-

Warm up Deadlift to appropriate weight for the workout 

Athletes will choose their own weight for the WOD.. As heavy as possible!

Into handstand and box jump prep!


(18 minute cap)


4 RFT 

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35) 

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]