Thursday September 12 2019

-Warm Up-

2 rounds 

1 minute bike 

5 Double DB Suitcase deadlift 

5 double DB bicep curl 

5 double DB strict press

10 scap push ups 

-Strength/Skill-

(15 minutes)

3-4 sets 

7/7 DB Snatch*

7/7 DB OH Lunge

-Rest 1:30 b/t Sets- 

Perform all 7 DB snatches  on the left arm then go right into 7 overhead lunges 

Then repeat on the right side 

-WOD-

 

“TRIPLE AMRAP” 

AMRAP 7

7 DBL DB Ground to OH (35/25)|(25/15)

7 DBL DB Up-Down

14 Push-up

-Rest 3:00-

AMRAP 5

5 DBL DB Ground to OH (35/25)|(25/15)

5 DBL DB Up-Down

10 Push-up

-Rest 2:00-

AMRAP 3 

3 DBL DB Ground to OH (35/25)|(25/15)

3 DBL DB Up-Down

6 Push-up 

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]