MoNday september 9 2019

-Warm Up-

(7-10 reps)

3 Rounds (graduate Skill each round)

Row for Cals 10/7 

Air Squats -> Front Squats -> OHS

Push ups -> ring support -> dip negatives

Sit-Up -> Leg lift -> Knee Raises 

-Review Front Squat-


Front Squat

With a 20 minute cap 


2 Front Squats

*Start moderate and build to heavy double. Use heavier weight for each set


AmRaP 21 

25/20 Cal Row

15 TTB

25 Box Jumps (24/20)


-Rest 1 minute after each round-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken

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
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