Monday july 22 2019

-Warm Up-

AmRaP 10 

Dumpster Run

8 KB sumo deadlifts 

8 KB high pulls (from the waist)

8 Russian KB swings 

Then 

2 rounds with an empty barbell

10 Deadlifts

10 hang muscle cleans 

10 front squats 

10 strict press 

Then prep SD high Pull and Push Press

-WOD-

(18 minute cap)

 

3 RFT

20 Sumo DL High Pull (115/75)

20 Push Press

800m Run 

-Post WOD pump-

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold 

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]