FrIday january 3 2020

 -Warm Up-

2 minute bike/row/ski

Into…

Chipper style 

40 jumping jacks

30 mountain climbers 

20 squat jumps 

10 alt lunge 

10 barbell strict press

10 elbow punches 

1:00 alt groiners 

-Strength/Skill-

Clean and Jerk Prep and Review 

 

ON A 25:00 RUNNING CLOCK… 

Build to 1RM Clean & Jerk

(Score is Weight) 

-WOD-

(8 minute cap)

 

3 RFT

10 Power Clean (155/105)

10 Shoulder to Overhead

(Score is Time) 

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]