Saturday April 28 2019

 -Warm up-

2 rounds

20 step overs(bands across rig at hip height)

6 eccentric ankle dorsiflexion

20 plate hops

5 goblet squats

5 beatswings +2 pull ups or (20 seconds hang)

-Strength-

(From the rack)

Front Squat

Build to a Heavy Set of 3

-WOD-

AmRaP 20

With a partner

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

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]