Friday september 6 2019

-Warm Up-

3 rounds 

21-15-9

Cals on rower (increase intensity)

5/5 elbow pass throughs

10 Front Squats (Empty Bar)

5 up/downs over the rower 

10 Push Press With Empty Bar 

Rest :30

-Skill/Strength-

Clean and Jerk Prep 

-WOD-

FOR TIME : 15:00 minutes 

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Cap on Part I-

Then Immediately Into… 

II. IN THE REMAINING TIME… 

1RM Clean & Jerk

-15:00 Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

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]