Saturday June 15 2019

 -Warm Up-

2 rounds

10 reverse lunge oh reach

5 goblet squats

10 squat+ thoracic rotation

20 sec supinated hang

5 strict pull ups

-Strength-

Front Squat

Warm Up to 90% of 1 rep front squat

Take 65-75-85% of that 90%

5 @ 65%

5 @ 75%

5+ @ 85%

*5+ means as many as you can 5 being the minimum

-WOD-

AmRaP 15

30 hang squat cleans 135/95

20 BMU or 40 pull-ups

30 hang squat cleans 155/105

20 BMU or 40 pull-ups

30 hang squat cleans 185/125

20 BMU or 40 pull-ups

Max Hang Squat Cleans 205/135

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]