Friday february 6 2020

-Warm Up-

AmRaP 7

10/7 cal row

10 alt Samsun lunges 

20 mountain climbers (controlled)

10 up/downs

7 hand release pushups 

-WOD-

Pacing Prep

EMOTM 6

Odd: row (easy > moderate > hard)

Even: burpees (:30 > :40 > :45)

No more than 15 reps

 

POST WORKOUT SKILL 

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

“DEATH ROW”

EMOM 20 MINUTES*

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

**Last seen 10/2/19

(Score is Number of Rounds Completed) 

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]