Sunday March 24 2019

 -Warm Up-

2 rounds

2 min bike

6 single arm Russian kb swings

10 banded good mornings

6 eccentric ankle dorsiflexion

8 sciatic nerve floss

-WOD-

Partner WOD 35 minutes

AmRaP 7:30

med ball carry 150/100

(Bear hug) – 40m = 1 Rep

AmRaP 7:30

Medball cleans 150/100

(Over shoulder)

Rest 5 minutes

With a 15 minute running clock

42-30-18

Deadlifts 225/155

Assault bike cals

Remaining time : AmRaP (solo)

10 box jumps

10 DB Russian twist

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]