ThUrSday january 23 2020

-Warm Up-

1 round 

9 KB deadlifts

7 up/downs

5 bootstrap + inchworm

1 round 

9 KB strict press 

7 Russian kettle bell swings  

5 burpees

1 round 

7 barbell good mornings 

7 BTN press 

7 burpees Over the kettle bell

-Strength/Skill-

3-3-3-3

Double-Overhand “Quiet” Deadlift

-Rest as Needed-

5-5-5-5

Tempo Strict Press

-WOD-

3 RFT

25 Kettle Bell Swings 70/53

10 Burpees over the kettle bell 

(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]