Friday september 20 2019

-Warm Up-

3 minute bike/row

Into…

3 rounds

5 inchworm push ups

5 broad jumps (land in 1/4 squat)

5 Barbell Good mornings

10 elbow punches (behind neck)

5 strict press (behind neck)

10 alt V-Ups

“Complex Prep”

5 Deadlifts

5 hang high pulls

5 hang muscle clean (elbow speed)

5 hang power clean (receiving position)

5 push press

3 jump and punch (no barbell)

5 push jerks

-Strength/Skill-

ON A 15:00 RUNNING CLOCK…

Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

-WOD-

HERO WORKOUT

“DT”

5 RFT

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

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]