Monday september 23 2019

 -Warm Up-

3-4 sets 

7 stiff legged deadlift 

7 bent over rows (pause :02 at sternum)

7 leg swings 

7/7 alt groiners 

14 barbell hops 

-Strength/Skill-

 

3-3-3-3-3 

Deadlift*

*Build to 3RM Deadlift. 

-WOD-

 

For time : 10 minute cap

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

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]