SaTurday march 14 2020

-Warm Up-

AmRaP 8

10/8 cal bike

5/5 single leg DB RDLs 

5/5 SA DB hang power cleans 

5/5 SA DB thrusters 

:20 supinated hang 

 

-Strength/Skill-

15 minutes 

10RM Push Press*

*TNG reps the bar can only come to a rest above your head, not at your shoulders

(Score is Load) 

-WOD-

 

PARTNER WORKOUT 

IN TEAMS OF 2…

FOR TIME*

500m Row

60 Power Clean 135/95

1000m Row

40 Power Clean 155/105

1500m Row

20 Power Clean 185/125

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time) 

COOL DOWN 

FOR RECOVERY

*Suggested Stretches…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

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
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