Saturday jAnuary 25 2020

-Warm Up-

2 rounds 

1:00 minute row 

6 T pushups w/ :02 pause in T position 

8 barbell strict press

10 lateral jumps over the bar

With an empty barbell Reps led by coach

5 Muscle cleans 

(Quick elbow speed, pulling bar to front r)

5 power cleans 

(Focus on catching in 2inch dip)

5 Dip + Stand 

(Focus on vertical torso)

5 push press 

(:02 pause at the top, focus on lockout)

-WOD-

Teams of

For time :

120 cal row 

60 sit-ups 

60 push press

90cal row 

45 sit-ups 

45 push press

60 cal row

30 sit-ups 

30 push press

30 cal row 

15 sit-ups 

15 push press 

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]