Sunday july 28 2019

-Warm Up-

AmRaP 5

100m row 

10 groiners 

10 DB strict press 

5 shoulder opener + overhead squat 

Rest 1:30

AmRaP 5

100m row 

10 DB Front Squats 

10 DB push press

5 up/downs

Barbell Warm Up 

-WOD-

“JACKIE”

FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups 

-Post WOD Pump-

“SUNS OUT, GUNS OUT”

FOR QUALITY

2 SETS

20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled 

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]