Tuesday June 18 2019

 -Warm Up-

15 minutes Warm up and set up

2 rounds

10 shoulder openers

8 Cuban press with plates

5 oh wrist extensions

3 muscle snatches from the hang

3 power snatches from the hang

200 meter run

-WOD-

For time : 18 minute cap

400m run

21 power snatches

15 over Head squats

400m run

15 power snatches

12 overhead squats

400m run

9 power snatches

9 over Head squats

Rx 95/65

-Post WOD Strength-

-Strength-

4 sets

Standing Chest Press

*6 reps with left leg forward

*6 reps with right leg forward

12-12-12-12

Upward Banded Flies

10-10-10-10

Planche Push-Ups

10-10-10-10

Perform them all super set style

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]