Wednesday august 14 2019

 -Warm Up-

3 rounds 

10 high knees (each side)

10 sit ups 

10 mountain climbers 

10 arm crosses 

10 Tuck Jumps


Every 2 minutes x 3 rounds 

Run 200m

Max plate ground to overhead (light)

Empty Bars out and run through burgener Warm Up for the clean

Then review complex and begin to warm up 



7 SETS* 


As heavy as possible 

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

Rest as Needed between Sets

*Sets must be performed unbroken. 

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]