Friday january 24 2020

 -Warm Up-

AmRaP 5

5 bootstraps 

10 air squats with :02 pause in the bottom

5 push ups 

10 groiners

20 mountain climbers 

-Strength/Skill- 

Back Squat 

5-5-5-5 

Moderate to moderate/heavy across all 4 sets 

(Score is Weight) 

-WOD-

 

AMRAP 11

1 Back Squats (155/105)

2 alt DB hang clean and jerks (50/35)

3 DB front rack Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Hang cleans and jerks go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps) 

*back squat is from the floor

CrossFit and Fitness classes is serving Buffalo, Kenmore, Amherst, Williamsville, Grand Island, and Tonawanda, NY

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North Tonawanda, NY 14120
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