Saturday august 17 2019

-Warm Up-

1 round

100m run (wall and back)

10 scap pull-ups 

8/8 DB bent over row 

5/5 split squat 

100m run

6/6 DB hang clean

5/5 SA ring row

5/5 lateral step ups 

100m run

6/6 SA DB shoulder to over head 

10 alt jumping lunges 


Front Squat



AmRaP 22

With a partner 

200m run

20 DB hang clean and Jerks 50/35

20 DB box step overs 

20 HSPU 

*1 DB per pair , alt every 5 reps on the hang clean and jerk

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]