Tuesday May 21 2019

 -Warm Up-

2 rounds

10 reverse lunge+oh reach

5 goblet squats

6 scapular pull ups

3 strict pull ups

5 single arm strict presses

-Strength-

Every 90 seconds x 7 sets

Hang power clean + hang clean(squat)+ clean (squat)

  • start 65-70%
  • Stay or build

Then;

Every 90 seconds x 7 sets

Push Press + Push Jerk + Split

  • Start around 65-70%
  • can either stay or build
  • From the rack

-WOD-

9 Minute Cap

15-12-9-6-3 (50/35)

DB push press

5-4-3-2-1

Bar Muscle Up

Sub X2 C2B or regular pull-ups

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]