Friday April 19 2019

 -Warm Up-

2 rounds

10 groiners

6 ankle eccentric dorsiflexion

10 bottom half burpees

6 Cuban press with plates

Then with a barbell

8 elbow pass throughs

8 sumo stance good mornings

5 front squats

-Strength-

Start around 50% of heaviest clean

Every 2 minutes x 7 sets

3 position clean

  • pockets
  • knees
  • Floor

-WoD-

For time :

10-8-6-4-2

Hang Clean 135/95

Bar facing Burpee Bar Hop

Immediately into :

2-4-6-8-10

Front Rack Lunges 135/95

T2B

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]