Saturday september 7 2019

-Warm Up-

AmRaP 10

8/6 Cals

8 ring rows 

8/8 SA press

8/8 SA DB hang Snatch

25 shoulder taps 

Into… 

Bench Press Prep

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Pull-ups

10 Push-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike.

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]