Saturday May 4 2019

 -Warm Up-

2 rounds

10 Samson lunges

5 elbow to instep and reach

5 single arm push press

5 kb high pulls

-Strength-

A.

5 sets

65% of Max Clean and Jerk

1 push Press

+

1 push jerk

+

1 split

B.

Power Clean

5 sets of 3 @ 70%

-WOD-

With a partner (both run together)

Time cap : 30 minutes

40 Clean and jerks 185/125

800m run

30 cleans and jerks 185/125

800m run

20 clean and jerks 185/125

800m run

10 Clean and Jerks 185/125

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]