Monday august 19 2019

 

-Warm Up-

AmRaP 5

8/6 cal bike

8 plate ground to overhead pause at the top :02

8 v-ups

Then 

3 rounds 

25 waiters walk (L/R)

15 shoulder openers 

-Strength/Skill-

 

3-3-3-3-3 

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3. 

-WOD-

 

For time : 15 min cap

15-12-9

Push Jerk (135/95)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)

12-12-12

Cal Bike 

COOL DOWN 

5:00 min walk

*Focus on calm, nasal breathing. 

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]