Monday June 3 2019

-Warm Up-

3 rounds

10 Shoulder openers

5 lateral step ups

15 banded step overs

5 high pulls

3 strict pull-ups

-Strength-

Back Squat

Take a few warm up sets then hit

5 @ 75%

3 @ 85%

1 @ 90%

1-1-1

Work your way to a new 1 rep max!

*no more than 3 attempts

-WOD-

4 Rounds

Rest 1:00 minute between rounds

In a 4 minute window 400m run

With remaining time max reps;

Round 1 : max thrusters 95/65

Round 2 : max c2b pull ups

Round 3 : max power snatches 95/65

Round 4 : max toes to bar

Score is total reps

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]