Thursday June 20 2019

 -Warm Up-

10 shoulder openers

5 walk outs (next to bar)

10 groiners

10 Barbell RDLs

5 muscle cleans

5 strict press

Review Push Press with class

Points of performance


Part 1

Strict press

(sets @65% or heavier of strict press)


Rest 1:30 between rounds

Part 2

spend the rest of the time working to a 1 rep max push press


AmRaP 6

Squat Clean Thruster

Beach brawl Weights

185/125 Rx

135/85 Rec

95/55 Masters


After WOD shoulder finisher

*if not enough time.. allow athletes to hang out and finish in the small gym

4 sets

8 Close grip upright row

(Empty Bar)

8 Lateral DB raises

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
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