SatUrday august 31 2019

-Warm Up-

400m Run

Into…

3 rounds

8 tempo RDLs

4 pushups to downward dog

8 tempo good mornings

4 Burpees

-Strength/Skill-

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics!

-WOD-

AmRaP 20

With a partner

Run 200m

2 rounds of DT*

Weight goes up after each round

Round 1 95/65

Round 2 135/95

Round 3 155/105

Round 4 185/130

Round 5 205/145 (AmRaP this weight)

*DT

⁃ 12 Deadlifts

⁃ 9 hang power cleans

⁃ 6 shoulder to overhead

-OPTIONAL FINISHER-

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

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]