Friday June 7 2019

 -Warm Up-

Foot drills

2 rounds

10 groiners

8 bottom half burpees

5 elbow pass throughs

5 oh eccentric wrist extension

5 hang muscle cleans

-Strength-

20 minutes

4-5 sets

:30 weighted back extension holds

Super set with

20 piked flutter kicks

https://youtu.be/12Qd9JH_qmY

-WoD-

AmRaP 18

8 Hang Power Cleans

12 Bar facing Burpee bar hops

200m run

Weight starts at 115/75

*every 2 rounds add 20/10 pounds total to the bar

Rounds 1+ 2 115/75

Rounds 3+4 135/95

Rounds 5+6 155/105

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]