Friday juLy 5 2019

-Warm Up-

AmRaP 7

:30 seconds bike/row

20 plate hops

10 pvc good mornings

5/5 single arm ring rows  

3 burpees

-WOD-

  

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Moderate)

-Rest :30-

2:30 – Bike/[email protected] Effort

-Rest :30-

2:30 – AMRAP of 12 Double unders + 6 DB Hang Power Clean ( Moderate)

-Rest 1:30 b/t Rounds- 

-COOL DOWN-

ON A 8:00 RUNNING CLOCK…

Foam Rolling*

*Focus on quads, inside thighs, and IT bands 

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]