Sunday March 10 2019

Warm up

2 rounds

5 scapular pull ups

5 pull ups

10 bottom half burpees

8 sciatic nerve floss

10 sumo stance good mornings( empty barbell)

1 min row or bike

-WOD-

Teams of 2. Only 1 person works at a time.

Every 7min. x 5 Rounds: (35min.)

Round 1) 40 Cal Bike + Max Pull-Ups

Round 2) 40 Cal Row + Max Hang Power Cleans 135/95

Round 3) 40 Cal Bike + Max Burpees

Round 4) 40 Cal Row + Max Pull-Ups

Round 5) 40 Cal Bike + Max Deadlifts 225/155

ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.

RX+ is 50/40 Cals

Ladies regular RX is 30 Cals on everything.

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]