Wednesday february 12 2020

-Warm Up-

AmRaP 4

Partner 1 bike

Partner 2 complete:

  • 8 groiners 

  • 8 scap pushups 

  • 8 pull-ups 

Rest 1 minute 

AmRaP 4

Partner 1 bike

Partner 2 complete :

  • 8 BB RDLs 

  • 8 hang muscle cleans 

  • 8 hang power cleans 

-Strength/Skill-

(10-12 minutes)

Bar Muscle Up skills and progressions 

 -WOD-

AMRAP 7 

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)

-Rest 3:00-

AMRAP 5 

Pick-Up Where You Left Off!

(Score is Rounds + Reps) 

FINISHER 

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure) 

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]