Friday august 9 2019

-Warm Up-

500m row 

Into 

Barbell Warm Up 

-Strength/Skill-

 

10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight 

-WOD-

FOR TIME

30 Squat Clean & Jerk* 155/105

* 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep. 

COOL DOWN 

5:00 Foam Rolling

quads and hips 

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]