Sunday january 5 2019

-Warm Up-

AmRaP 4

5 cal bike 

10 scap pull-ups 

8 KB sumo deadlift 

20 double unders

Into…

AmRaP 4

5 cal bike 

5 kips 

10 tuck ups 

8 Russian KBs

20 double unders 

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 3…

AMRAP 13 MIN 

P1 Completes…

6 Toe 2 Bar

14 Russian KB Swing (70/53)|(53/35)

24 Double Unders

While P2…

Wall Sit Hold

While P3…

Rests

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

Max Cal Bike

*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.

(Part 1 – Score is Rounds / Part 2 – Score is Cals) 

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]