Sunday february 16 2020

-Warm Up-

2 rounds 

6/4 Cals

8 scap pushups 

10 shoulder openers 

Into…

2 rounds 

6 Burpees

8 DBL DB Deadlifts

10 banded pull aparts 

 

-Strength/Skill-

3 SETS FOR QUALITY

10 Box HSPU 

10 Renegade Row*

*1 Rep of a Renegade Row = Row (L) + Row (R) + Push-up.

-WOD-

16 minute cap

3 RFT

30/25 Cal Bike

20 DB Hang Power Cleans (50/35)

10 Burpees Over DB

(Score is Time) 

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]