Friday january 10 2020

-Warm Up-

1 round

10 groiners 

10 bootstraps

10/10 thoracic rotations 

Into…

AmRaP 6

10 shoulder openers

10 box step ups 

10 barbell good mornings

10 up/downs

Then grab barbells

Led by coach

2 sets (1 PVC/1 BARBELL)

5 up/downs

5 up/down + high pull

5 hang muscle cleans

5 clean drops (footwork)

5 hang power clean

-Strength/Skill-

(11 minutes)

Every 1:15 x 9 sets 

Power Clean 

+

Hang Power Clean

+

Front Squat 

-WOD-

 

For Time : 20 minute cap

18-12-6

 Up-Down + Box Jump Over (24/20)

Hang Power Clean (135/95)

-Rest 2:00-

6-12-18

 Up-Down + Box Jump Over (24/20)

Hang Power Clean (135/95)

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]