Wednesday march 11 2020

-Warm Up-

2 rounds 

10 shoulder openers 

5 pushup to pike :20 hold in pike

10 groiners 

Into..

2 rounds 

 :20 second active hold over head (pvc)

10 tempo over head squats 

10 scap pull-ups 

5 Kip swings 

 

-Strength/Skill-

10RM Front Squat

As heavy as possible!

(Score is Load) 

-WOD-

AMRAP 9 

9 Overhead Squat 95/65

9 Up/Downs

9 Knees to elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps) 

COOL DOWN 

FOR RECOVERY

3:00 Barbell Smash 

3:00 Foam Rolling 

(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]