Saturday february 15 2020

-Warm Up-

Grab a Kettle Bell!

1 round

5 bootstraps 

5/5 thoracic rotations 

10 scap pushups 

10 Cals bike

Into..

3 rounds 

10 KB sumo DL High Pulls

10 scap pull-ups 

5 active Kip swings 

10 tuck ups 

-WOD-

With a partner 

AMRAP 18 

30 KB Sumo DL High Pull (70/53)

24 Toes 2 Bar

18 Strict Pull-Up or Ring Row 

30/20 cal bike Holding a Med Ball (20/14)

(Score is Rounds + Reps) 

FINISHER 

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

10/10 single arm bent over row 

-Rest as Needed b/t Sets-

(Score is Load) 

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]