Friday january 31 2020

-Warm Up-

2 rounds 

10 shoulder taps 

10 groiners 

10 scap pull-ups 

Into..

2 rounds 

5 up/downs

5 inchworm + push up

5 Kip swings 

Into..

2 rounds 

8 RDLs

8 hang muscle cleans 

8 elbow punches

8 hang power cleans 

 

-Strength/Skill-

ON A 10:00 RUNNING CLOCK…

Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up

-WOD-

ON A 12:00 minute Clock

20 Ring Muscle-Ups Buy-In

Or

30 burpee C2B pull-ups 

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)

7 Lateral Burpees Over Bar

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]