Wednesday january 8 2020

 -Warm Up-

AmRaP 6

12 groiners + twist 

12 scap retracts

12 arm haulers 

6 bootstraps 

Into…

2 rounds 

12 jumping squats 

6 burpees 

12 scap pull-ups 

6 ring rows

-Strength/Skill- 

 

EMOM 10 

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight) 

-WOD-

 

BENCHMARK WORKOUT 

“FRAN”

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Pull-Up

(Score is Time) 

OPTIONAL COOL DOWN 

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery (prone rest)

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]