ThUrsday september 19 2019

-Warm Up-

10-12 minutes 

4 rounds *increase intensity each round 

200m row 

7 up/down broad jumps 

7 jump squats 

7/7 DB high pull

7/7 DB hang snatch

:20 walking rest

-Power Snatch Prep-

-WOD-

 

E2MOM x 20 MINUTES 

MIN 1 & 2 – Row 500/400m

MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch (115/75) 

*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2.   NO SINGLES 

COOL DOWN 

FOR RECOVERY

4:00 Foam Rolling Upper Back

4:00 Banded Hamstring Stretch 

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]