Friday June 28 2019

 -Warm Up-

Get bars out first … then

2 rounds

:30 bike

10 Kip swings

5 ring rows

5 BB strict press

10 hollow rocks

Push jerk review

Strength/Skill

EXTENDED WARM-UP

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

SKILL

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

-WOD-

15 minute cap

3 ROUNDS FOR TIME

25 Jerks 115/75

5 Muscle-Ups

25/20 Cal Bike

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]