Tuesday july 9 2018

-Warm Up-

AmRaP 7

10 Alt step up step down

10 Plate Deadlifts

5/5 Body weight lunges 

Rest 1 minute 

AmRaP 5

8 Alt step up step down

8 Plate deadlifts 

4/4 Bear hug plate lunges 

Rest 1 minute 

AmRaP 3 

6 step up step down 

6 plate deadlifts 

3/3 OH plate lunges 

Then set up for WOD 

-WOD-

EMOM x 21 MINUTES 

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice) 

Athletes can start on different moves!

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]